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18Point3

8
Mar

18Point3

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

10 each leg: Calf raise and ankle stretch on 45lb plate

Open 18.3 Warm-Up

:30 Jump Rope

10-2 Point Squat

10 PVC Behind Neck Press

:20 Hollow Hold

:20 Arch Hold

:30 Double Unders (Rx)

6-4 Point Squat

6 PVC Sotts Press

10 Hollow Rocks

10 Arch Rocks

6-10 Empty Bar Overhead Squat

5 Ring or kip swings

5 Ring Dips or rows

10 Alt DB Snatch (40/20 20/10)

6-10 OH Squat (95/65 /PVC)

5 Bar Kips

5 Sternum to Bar Pull-Ups/ring rows

20-35 DU (rx)

8 OH Squat (at Wod weight)

Advanced:

20-35 DU

1-3 Muscle Up

20-35 DU

8 Alt DB Snatch (50/35)

20-35 DU

1-3 Bar Muscle Up

Metcon

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Masters (55+) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 75/55 lb

100 double-unders

12 chest-to-bar pull-ups

100 double-unders

20 dumbbell snatches 35/20 lb

100 double-unders

12 chest-to-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled Masters (55+) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 jumping chest-to-bar pull-ups

100 single-unders

20 dumbbell snatches 20/10 lb

100 single-unders

12 jumping chest-to-bar pull-ups

Time cap: 14 minutes

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