Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Snatch warm up
10 snatch balance
10 snatch shrugs
10 snatch pulls
10 muscle snatches
10 snatch balance
Weightlifting
Hang Snatch (5×3)
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
Crossfit Games Open 18.3 Masters (55+) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 chest-to-bar pull-ups
Time cap: 14 minutes
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
Crossfit Games Open 18.3 Scaled Masters (55+) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 jumping chest-to-bar pull-ups
100 single-unders
20 dumbbell snatches 20/10 lb
100 single-unders
12 jumping chest-to-bar pull-ups
Time cap: 14 minutes