BS-18.3
Monday, February 11, 2019
CrossFit Montreal
Part 1 (15 mins)
Back Squat
3×5 accross (2min rest between sets)
add weight from last Monday's workout or use 75-80% or 1RM
Part 2:
Open Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats 115/80
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
SCALING:
100 single unders
overhead squats@ 115/80 or less
pull up instead of ring or bar muscle up
you can also choose to do
Jumping ring muscle up or transitions
jumping bar muscle up or Puil ups any kind
EXTRAS
Hang snatch above knees
4X2 @ 65-70%
BB ROWS
3X 8-10