Open Workout 18.3 Friday 3/9/18

8
Mar

Open Workout 18.3 Friday 3/9/18

Today will be the 3rd Friday of 5 workouts of the CrossFit Open, programmed for all of our daily WODs, as well as for our Friday Night Lights event starting at 6:30PM!   We always need judges as any member, no matter who you are can be a judge for the Open workouts!  Be there at 6:30PM at the whiteboard, for a quick judges’ meeting before the fun begins!  If you are registered, you should aim to be at this Friday Night Lights event as the mood will be set to be at your best!

Trailer Perk Coffee, owned by our CFR member Amber Ottoson will be staking out from 5:30pm – 7:30PM for our classes and Friday Night Lights!  She has a variety of decaf drinks as well!  Come give her some business and hang out with friends as we host Friday Night Lights!  Menu is above if you click to enlarge.

ATTN: Coaches and athletes, Friday classes will be ran with time available at the end of class on each Friday, for Open athletes who can’t make the Friday Night Lights. DO NOT PAIR UP ATHLETES FOR THE DAILY WOD, as all members will do the workout like any other day, solo. This way the registered athletes will be able to continue their warmup and also watch the daily WOD to help strategize until they go afterwards, at the end of class. They will have time after the normal WOD is done to grab a member or coach and be judged for the Open if needed, during the remainder of the class period.

Open Workout 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
Total Reps Possible: 928

*If out of Dumbbells at any given time and not a registered Open athlete, either share a DB or use a Kettlebell of similar weight

*If you are not a registered open athlete, feel free to step outside of these scaling options and do whatever is needed for your ability level, such as 1:1 jumping pull-ups or banded pull-ups

Rx:
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches

Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 10-lb. DB snatches

Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets),
35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets),
20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar
pull-ups (for both MU sets), 10-lb. DB snatches

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