March 2018

WOD: CROSSFIT OPEN 18.4 Deadlift (102/70) Handstand push up 21, 15, 9 rep Deadlift (143/92) 21, 15, 9 rep with a 15m handstand walk after each set 9 minute cap The scaled option is a lighter deadlift with push ups and bear crawls to replace HSPU and walk.

STRENGTH Front squat 4 x 3 rep WOD ‘Partner Relay’ 5 Power snatch 8 Chest to bar pull up 5 Burpee Run 200 5 rounds each (24 minute cap)

Open workout 18.3 gets released at the earlier time of 1pm today. Tune in at games.crossfit.com to watch the live announcement Muscle ups and double unders last week so that leaves wall balls, thrusters and pull ups as 3 movements that have been in every year so probably coming up. If this week isn’t a

STRENGTH 1 Power snatch 1 Overhead squat 1 Squat snatch Every minute on the minute, 10 minutes. WOD Row 1000 4 rounds of; 15 Box jump 10 Deadlift (80/55) 12 minute cap Just like in the open years ago, today step ups are still Rx ;). If you’re still feeling those double unders from 18.3

STRENGTH Thruster 4 x 5 rep WOD 40 Wall ball 30 pull up 20m handstand walk 2 rounds (14 minute cap) For Rx, handstand walk must be in 5m increments.

STRENGTH Deadlift 4 x 5 rep WOD 8 Power snatch (45/30) 6 Dumbbell front rack lunge (20/15) 8 Barbell shoulder to overhead 6 rounds (12 minute cap) Choose a weight that allows you to do the first round comfortably unbroken.

WOD: CROSSFIT OPEN 18.3 2 rounds for time of: 100 double-unders 20 overhead squats (52/36) 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches (22.5/15) 100 double-unders 12 bar muscle-ups Time cap: 14 minutes

STRENGTH Thruster 4 x 3 rep WOD ‘Partner Relay’ 20 Double under 7 Overhead squat (52.5/35) 5 Burpee Run 200 5 rounds each (24 minute cap)

Open workout 18.3 gets released at 2pm today. Tune in at games.crossfit.com to watch the live announcement What’s it going to be this week, muscle ups/handstands, barbell or even more dumbbells?!?  C2B pull up and squat snatch from last year is possible, so is wall ball, double under and muscle ups from 13.3… GYMNASTICS Handstand

STRENGTH 1 Power snatch 1 Overhead squat 1 Squat snatch Every minute on the minute, 10 minutes. WOD 25 Wall ball 10 Power snatch (52.5/35) 10 minutes, as many rounds as possible 2 x 10 minute workouts with very different affects. For the strength work, you can increase weight as you go through it. The