friday

18.3

Click the video for a quick description of 18.3

An in depth breakdown of the workout, including the movement standards for both Rx and Scaled divisions can be found here: https://games-assets.crossfit.com/2018-3_11-sbwyuet661293bse-ewyh.pdf

A few things standout with this workout.

• Some of our regular Rx athletes may not have Muscle-Ups. If this is you, don't fret., we encourage you to participate in the Rx variation. There are tie-breaker times set up after each round of double unders to rank those who can not complete muscle-ups and who knows you may get your first muscle-up!
• The scaled option for muscle-ups is listed as pull-ups. Much like the scenario listed above, we have many scaled athletes who may not be able to perform pull-ups at this point and time. If this is you work like hell to get to that point of the workout as fast as possible as there are tie-breakers built in. 

WORKOUT 18.3
2 rounds for time of:
100 double-unders
20 overhead squats (115/80#)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50/35#)
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes

VARIATIONS
Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches

Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 10-lb. DB snatches

Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets),
35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets),
20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jump