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MONDAY 3.12.18

11
Mar

MONDAY 3.12.18

Lowry CrossFit – CrossFit

Similar to the last few Mondays, athletes will have the choice between retesting 18.3 or completing an alternate workout.

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WU: Warm-up (No Measure)

:30 Seconds

Easy Bike or Row

Push-up to Down Dog

Medium Bike or Row

Active Spidermans

Faster Bike or Row

Air Squats

Barbell Prep

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

5 Overhead Squats (lighter weight)

5 Overhead Squats (workout weight)

Dumbbell Prep

Each arm with lighter dumbbell:

3 Deadlifts

3 High Pulls

3 Push Press

3 Dumbbell Snatches

With workout weight:

6 Alternating Dumbbell Snatches

Gymnastics/Rope Warmup

:20 Second Quick Single Unders

10 Scap Pull-up

5 Kipping Swings

:20 Seconds High Single Unders

1-3 Strict Pull-ups or Ring Rows

3 Kipping Pull-ups

:20 Seconds Double Under Practice

1 Ring Muscle-up

1 Bar Muscle-up

MC1: 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

MC2: 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

MC3: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

40 AbMat Sit-Ups

20/15 Cal Bike or Row

20 Burpees

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