18.3
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
:20 Seconds
Jumping Jacks
Active Spidermans
Quick Single Unders
Walkouts
High Single Unders
Active Samson
Double Unders
Air Squats
PVC Pass Throughs – :45 Seconds
PVC Overhead Squats – :45 Seconds
Barbell Warm-Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Movement Prep
Dumbbell Snatch
Each arm. Perform with lighter weight, then workout weight.
3 Deadlifts
3 High Pulls
3 Push Press
3 Dumbbell Snatches
10 Scap Pull-ups on Bar
5 Kip Swings
3 Strict Pull-ups
1 Bar Muscle-up
5 Ring Swings
1 Muscle-up
5 Pausing PVC Overhead Squats
5 Barbell Overhead Squats
MC: Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
MC2: Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes