Advanced RX: Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go use mats, no drops from top.
Category: WOD
Team Lifting: Deadlift: 3RM
Team Lifting: Deadlift: 3RM
Find your Deadlift 3 Rep Max.
* 8 minutes total for each person to find a 3RM Touch and go DL. No drops from the top. Teams of 2 share a bar.
CrossFit Games Open 18.3 & CrossFit Games Open 18.3 – Scaled
CrossFit Games Open 18.3
2 rounds for time of:
100 Double Unders
20 Overhead Squats (115#/80#)
100 Double Unders
12 Muscle-ups
100 Double Unders
20 Dumbbell Snatches (50#/35#)
100 Double Unders
12 Bar Muscle-ups
Total Possible Reps: 928
TIME CAP: 14 minutes
* DB Snatch is alternating arm, w/switching hands occurring only below the top of the athlete’s head
* DB must touch both heads on the ground at the bottom of each rep
* Non-lifting arm or hand cannot contact the body
* Standards for DU, MU and BMU are unchanged
* For OHS athlete may squat snatch into the OHS provided depth range of motion is achieved
CrossFit Games Open 18.3 – Scaled
2 rounds for time of:
100 Single Unders
20 Overhead Squats (45#/35#)
100 Single Unders
12 Pull-ups
100 Single Unders
20 Dumbbell Snatches (35#/20#)
100 Single Unders
12 Pull-ups
Total Possible Reps: 928
TIME CAP: 14 minutes. If you hit time cap you will enter total reps as your score.
* TIEBREAK: If 2 rounds are completed prior to the time cap, your score will be your total time, with no tiebreaker. If you are unable to complete the entire workout in the allotted time, the tiebreaker is your time at the end of the last set of 100 double-unders.
Photo by @robcwilson
Another Friday Night Lights is a wrap and butt-slaps to everyone! Great job and great effort across the board. So many different PR’s today with double-unders, muscle-ups, overhead squats, and pull-ups!
Really appreciate how many different people are willing to jump in and help judge as well. That makes a big difference to keeping things flowing.
Another Friday Night Lights is a wrap and butt-slaps to everyone! Great job and great effort across the board. So many different PR’s today with double-unders, muscle-ups, overhead squats, and pull-ups!
Really appreciate how many different people are willing to jump in and help judge as well. That makes a big difference to keeping things flowing.
Please be sure to submit your score in the app or on the site with the correct tie break time: 2018 Reebok CrossFit Games Open
If you are registered and need to make this up then Monday is the day. Complete it at any class until 5pm. At 5pm your score must be posted for 18.3 to the Games site. If you can get to any AM class Monday that would be a safe bet to get it completed in time.
Candidates for remaining Open movements are wall balls, deadlifts, lunges, chest-to-bar pull-ups, thrusters and box jumps. I’ll be sure to program them in a chipper next Wednesday…
Open Workout 18.3 Live Announcement Recap
Results
FT: Hang Power Cleans, AbMat Sit-ups and Burpees
FT: Hang Power Cleans, AbMat Sit-ups and Burpees
For time:
15 Hang Power Cleans (135#/95#)
45 AbMat Sit-ups
15 Burpees
12 Hang Power Cleans
36 AbMat Sit-ups
12 Burpees
9 Hang Power Cleans
27 AbMat Sit-ups
9 Burpees
6 Hang Power Cleans
18 AbMat Sit-ups
6 Burpees
3 Hang Power Cleans
9 AbMat Sit-ups
3 Burpees
Photo by @robcwilson
Tonight we learned what 18.3 is! For Friday Night Lights tomorrow be sure to read up on the movement standards, scaling and workout logistics below. Show up for class on time and check in if it’s the PM classes for a wave (4/5/6pm classes). Please do not show up at 7:30pm asking to do the WOD. Come to class and get on the board.
PLEASE READ:
When you are not working out or spectating please stay out of the athlete’s way! Don’t go wandering around the gym and stand in the athlete and judges workout space. Don’t block their equipment, and don’t start warming up inches away from them. Last week I saw several instances of someone not paying attention get in the way of an athlete during their 18.2 or 18.2A attempt that slowed either them or their judge down. Be aware of your surroundings and respect that person’s lane.
Once you complete your 18.3 do not forget to submit your score online or via the app to ensure it gets validated smoothly.
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
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
Time cap: 14 minutes
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
Read the scorecard for full event details.
Equipment and Standards:
Tonight we learned what 18.3 is! For Friday Night Lights tomorrow be sure to read up on the movement standards, scaling and workout logistics below. Show up for class on time and check in if it’s the PM classes for a wave (4/5/6pm classes). Please do not show up at 7:30pm asking to do the WOD. Come to class and get on the board.
PLEASE READ:
When you are not working out or spectating please stay out of the athlete’s way! Don’t go wandering around the gym and stand in the athlete and judges workout space. Don’t block their equipment, and don’t start warming up inches away from them. Last week I saw several instances of someone not paying attention get in the way of an athlete during their 18.2 or 18.2A attempt that slowed either them or their judge down. Be aware of your surroundings and respect that person’s lane.
Once you complete your 18.3 do not forget to submit your score online or via the app to ensure it gets validated smoothly.
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
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
Time cap: 14 minutes
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
Read the scorecard for full event details.
Equipment and Standards:
- One pair of dumbbells, one barbell per athlete only
- Must use collars, collars must be on outside of all plates on barbell
- Dumbbell Snatch is alternating arm, with switching hands occurring only below the top of the athlete’s head
- Dumbbell must touch both heads on the ground at the bottom of each rep
- Non-lifting arm or hand cannot contact the body
- Standards for DU, MU and BMU are unchanged
- For the OHS athlete may squat snatch into the OHS provided depth range of motion is achieved
Logistics:
- Registered athletes for Friday Night Lights will go first, Please check in with the coach to sign up for a wave
- Plan on judging to help move things along
- Athletes performing muscle-ups will line up first based on ring and bar placement, do NOT take out a bar when you arrive and start lifting without checking with the coach for how the layout will be and what wave you are in
Scoring:
- TIME CAP: 14 minutes. If you hit time cap you will enter total reps as your score.
-
TIEBREAK: This workout includes a tiebreak. If 2 rounds are completed prior to the time cap, your score will be your total time, and there will be no tiebreaker. If you are unable to complete the entire workout in the allotted time, the tiebreaker is your time at the end of the last set of 100 double-unders. Judges be sure to record the time at each set of 100.
Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.
Nicole Carroll’s Tips and Demo for Open Workout 18.3
Predicting the CrossFit Open, Part 2
Snatch 1-1-1 & FT: Rows; 3x Overhead Squats and Ring Dips
Snatch 1-1-1
Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows; 3x Overhead Squats and Ring Dips
For time:
Row 1000m
— then —
3 rounds of:
15 Overhead Squats (115#/75#)
15 Ring Dips
Push Jerk 3-3-3 & 4 RFT: Handstand Push-ups, Toes-to-bars and Runs
Push Jerk 3-3-3
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Handstand Push-ups, Toes-to-bars and Runs
4 rounds for time of:
12 Handstand Push-ups
12 Toes-to-bars
Run 400m
Back Squat 5-5-5 & Strict Pull-ups: 10-10-10 & AMRAP 9 mins: Kettlebell Swings, Box Jumps and Double Unders
Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate back squat sets with strict pull-up sets.
Strict Pull-ups: 10-10-10
Strict Pull-ups 3×10
Rest as needed between sets.
* Scale to sets you can manage, supine ring rows, or use the least amount of band help possible.
AMRAP 9 mins: Kettlebell Swings, Box Jumps and Double Unders
Complete as many rounds as possible in 9 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
20 Double Unders
Back Squat 5-5-5
Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate back squat sets with strict pull-up sets.
Advanced RX: EMOM for 10 mins: Hang Squat Snatch & 3 RFT: Run, Pull-ups and Hang Power Snatches
Advanced RX Class:
EMOM for 10 mins: Hang Squat Snatch
1 Hang Squat Snatch, pick load
Every 1 min for 10 mins.
3 RFT: Run, Pull-ups and Hang Power Snatches
3 rounds for time of:
Run 400m
20 Pull-ups
10 Hang Power Snatches (115#/75#)
Photos by @robcwilsonAbove: Brian’s reaction to the day after 18.2.
If you haven’t entered your score then make sure you submit it by Monday at 5pm. If you have to make it up come to any day class Monday and your last chance is the 4pm class. Make sure you are entering your score early enough to be sure it gets in. Don’t wait and risk it.
CrossFit Games Open 18.2: Preliminary Analysis
Team WOD: FT: Partner Run, Pull-ups, and Hang Power Snatches
Team WOD: FT: Partner Run, Pull-ups, and Hang Power Snatches
As a team of 2 complete for time:
Partner Run 400m
60 Pull-ups
60 Hang Power Snatches (75#/55#)
Partner Run 400m
40 Pull-ups
40 Hang Power Snatches
Partner Run 400m
20 Pull-ups
20 Hang Power Snatches
* Run as a team, alternate work / rest with your partner for pull-ups and snatches.
Photo by @robcwilson
That’s a wrap on Week 2 of Friday Night Lights. Some fitness, some weights, and then some whiskey! Cheers to those who are done and let’s hope for something equally fun and heavy next week.
If you haven’t entered your score then make sure you submit it by Monday at 5pm. If you have to make it up come to any day class Monday and your last chance is the 4pm class. Make sure you are entering your score early enough to be sure it gets in. Don’t wait and risk it.
18.2 Recap: It’s Going to Burn
After watching his garbage performance of 18.2 CF Games host/announcer Rory McKernan recognized he did not complete his dumbbell squats to standard and is redoing it.
That’s a wrap on Week 2 of Friday Night Lights. Some fitness, some weights, and then some whiskey! Cheers to those who are done and let’s hope for something equally fun and heavy next week.
If you haven’t entered your score then make sure you submit it by Monday at 5pm. If you have to make it up come to any day class Monday and your last chance is the 4pm class. Make sure you are entering your score early enough to be sure it gets in. Don’t wait and risk it.
18.2 Recap: It’s Going to Burn
After watching his garbage performance of 18.2 CF Games host/announcer Rory McKernan recognized he did not complete his dumbbell squats to standard and is redoing it.