CrossFit9 – CrossFit WOD

Skill

Tempo Front Squat (5 x 4)

3 seconds down

3 second hold

Explosive up
Accessory: 3 x 12 Single leg deadlift

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
It’s almost Open season. Approach these workouts with your goals in mind. Are you looking to Rx in the Open? Try the Rx 18.3 workout. Are you just trying to get a sweat in for 14 minutes? Scale accordingly! The official Open scaled workout is below (feel free to adjust based on your needs!).

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