Happy Monday!


Riptide CrossFit – CrossFit

Warm-up

5 min Dynamic warm up.

Then focus on movement specific warm up for OHS.

Weightlifting

1 x 1: Overhead Squat (Take 16 min to build to a 2 rep max.)

Metcon

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
Compare to 12/3/2018.

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
Compare to 12/3/2018.

If you’ve acquired/improved significantly or enough, to your belief, on any of the movements in the “RX” version of 18.3, talk to your coach in order to scale and re-test appropriately, to reflect your improvements skill/fitness.

Accessory

5 Rounds, for quality:

100 m KB Front Rack Carry

12 GHD Sit Ups

Rest 1 MIN btw rounds.