Friday: 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
