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Friday: March 9, 2018

March 9, 2018

OHS: Build to a 5 rep @ 135/95 

 

Movement Prep: 

v:20 Seconds Bottom of the Rings Holds

10 Pass Thoughts 

25 ft Bounding Jumps

:20 Seconds Top of the Rings holds

10 Banded Lat Pull Downs

10 Ring Push-ups

10 Box Jumps Step downs 20"

10 Hollow Body rocks

10 Single Leg Glute Bridges

 

Rest 2:00 

 2 Rounds 

 

Primer: 

1 Round @ 80%

3 OHS @ 115/75

3 Ring Swings

4 Dumbell Snatches

3 Bar Kips 

15 Double Unders

Rest 2:00

1 round @ 85% 

3 OHS @ 115/75

3 Hips to Rings 

4 Dumbell Snatches

3 Hip to Bars

15 Double Unders

Rest 2:00

1 Round @ 90% 

3 OHS @ 115/75

3 Ring Muscle Up

4 Dumbell Snatches

3 Bar Muscle-ups 

15 Double Unders

Rest 8 - 10 minutes​ 

 

Rest 10 Minutes 

 

Open Crossfit 18.3 

 

2 rounds for time of:

100 double-unders

20 overhead squats

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches

100 double-unders

12 bar muscle-ups

 

Time cap: 14 minutes