An Open prep class getting their hips ready for work

ARTICLES

+ CGO 18.3 Workout Details and Scorecard – CrossFit

CrossFit WOD for Friday 3/9

CGO 18.3 – Rx

2 rounds for time of:
100 double unders
20 overhead squats, 52/36kg
100 double unders
12 ring muscle-ups
100 double unders
20 dumbbell snatches, 50/35lbs
100 double unders
12 bar muscle-ups

CGO 18.3 – Scaled

2 rounds for time of:
100 single unders
20 overhead squats, 20/15kg
100 single unders
12 pullups
100 single unders
20 dumbbell snatches, 35/20lbs
100 single unders
12 pullups

Post scores/times to whiteboard!

Olympic Weightlifting WOD – Week 1/8, Day 3/3

hang clean + clean + jerk
overhead squat max

Powerlifting WOD – Week 1/8, Day 3/3

bench press max

deadlift max

Gymnastics Strength WOD

more muscle-up development

Kettlebell WOD

30-20-10 reps of
swings
squats
push press

then

Banded deadlift 2×10 @ 50-55% of 1RM

– 3 sets of 30 reps, banded good mornings
– 3 sets of 8 reps, glute hamstring raises
– 3 sets of 30 reps, hip extensions

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