WARM-UP:

2 rounds:

30 seconds of single unders

10 PVC pass throughs

5 kipp swings on bar

5 ring rows

__________

2 rounds:

30 seconds of double unders

10 PVC Overhead squats

5 strict pull-ups (or box assisted)

5 Low ring muscle up transitions w/ the dip

__________

RX:

Switch btwn rings and bar on each movement:

3 kipping chin over ring/chin over bar pull-ups

3 kipping chest to ring/bar pull-ups

3 ring/bar muscle ups

SCALED:

(3 rounds)

6 Jumping pull-ups

5 jumping chest-to-bar

4 banded strict pull-ups or deep ring rows

________

Practice DB snatch. Reps must alternate arms and  off hand cannot contact the body in any way during repetition.

WOD:

CrossFit Games Open 18.3

2 rounds for time:

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

14 MIN TIME CAP

________

LEANFIT:

WARM-UP:

2 rounds

200m row

10 ring rows

10 Russian kettlebell swings

10 step ups

____

10 rounds for time:

5 pull-ups

2 deadlifts (165/135#)

2 box jumps

200m run (to food park, walk back)

___________

DE:

3 rounds for time:

5 minutes on the airdyne

40 squats

800m run

 

Media:
Friday WOD, March 9, 2018