WOD – March 9, 208

Friday Night Lights is tonight from 4pm to 8pm!  Come down and cheer on your friends to get that first muscle up!  Check out Coach Bobbie’s first muscle up on the video below for some extra motivation!

Work Out of the Day


Muscle Up and Pullup Practice

then,

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats, 115/80lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches, 50/35lb
100 double-unders
12 bar muscle-ups
*Time cap: 14 minutes

Post rounds/reps completed to beyond the whiteboard and/or submit your score as part of the 2018 Reebok CrossFit Games Open.

Scaling
The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
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, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches

 

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