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08
03
2018

WOD 3.9.18

By admin 0

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The 2018 Max Kane CrossFit Open

North vs. South 

Gainesville vs. Flowery Branch

5 Fridays / Starting Feb 23rd / 5:30-UTC

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Workout of the Day 3.9.18

Skill / Strength

Movement Prep:

Ring Muscle-up Transition Drills

OHS Prep

MetCon / Work

Level 3

Workout 18.3 (Rx’d)

2 rounds for time of:
100 double-unders
20 overhead squats 80/115
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 35/50
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Level 2

Workout 18.3 (Scaled)

2 rounds for time of:
100 Single-under
20 overhead squats 35/45
100 Single-under
12 Pull-ups
100 Single-unders
20 dumbbell snatches 20/35
100 Single-under
12 Pull-ups

Time cap: 14 minutes

Level 1

Workout 18.3 (Scaled Masters 55+)

2 rounds for time of:
100 Single-under
20 overhead squats 35/45
100 Single-under
12 Jumping Chest 2 Bar Pull-ups
100 Single-unders
20 dumbbell snatches 10/20
100 Single-under
12 Jumping Chest 2 Bar Pull-ups

Time cap: 14 minutes

Level 3

Super Team Rules:

2-4 person teams

Break up Double/Single Unders Anyway

Each Team Member Must complete All their own Lifts

Pull-ups/ Muscle-ups Can be Broken up as needed

All Team must do Pull-ups (No Jumping) You can help your Partner by holding the Feet

 

author: admin

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