Workout of the day

HomeGrown CrossFit - CrossFit

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A: 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 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 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 Teens (Ages 14-15) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 75/55 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 35/20 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

EMOM 12min

1- 100m Farmer’s Carry (R+55/35, Rx 45/25)

2- 10 Box Jump Overs (R+24/20, Rx20/16″)

3- 3-5 Strict + 7-10 Kipping HSPU

B: Metcon (No Measure)

EMOM 25min

1- Max Calorie Assault Bike

2- Max Double Unders

3- Max Calorie Row

4- 2x100 Run

5- Rest

HomeGrown CrossFit - CrossFit

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A: Back Squat

Backsquat 3×5

*Stay in the 75-85% range

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10

50 Double Unders

12 Shoulder to OH

(R+135/95, Rx 115/75)

12 Toes to Bar

HomeGrown CrossFit - CrossFit

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A: Deadlift

Deadlift 3×5

*Stay in the 75-85% range

B: Metcon (Time)

30 Chest to Bar Pullups (SUB Jumping C2B pullups)

40 KB Swings (R+70/53, Rx 53/44)

50 Thrusters (R+115/75, Rx 95/65)

40 KB Swings

30 C2B Pullups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds

5 Ring Pushups w/ external rotation

10 Single Arm Circles Forwards on Rings (R & L)

10 Single Arm Circles Forwards on Rings (R & L)

*Rest as needed between rounds

B: Squat Snatch

Sq Snatch 5×3

*Start at 70% and work up

C: Metcon (Time)

3 Rounds

400m Run

18 OH Squats (R+135/95, Rx 115/75)

9 HSPU (SUB 9 DB Strict Press)

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

As a team of 2

*One athlete working at a time of the Power Snatches and Toes to Bar