No strength today.. partner up, score sheets will be at the desk. Reliving the open is fantastic!
Warm up with overhead squats with pvc pipe.. at the very least. Coahces will review the movements with you before class!

 

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

Read the scorecard for full event details.

Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.

Scroll for scaling options.

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Related:
Nicole Carroll’s Tips and Demo for Open Workout 18.3

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Scaling
The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Variations:
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

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

Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 10-lb. DB snatches

Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches

Warm up-
43 Burpees

You can do the strength before or after the rowing. big classes split up and half start on one, half start on the other.

Strength-
Bench Press
10,9,8,7,6,5,4,3,2,1

 

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.

Scroll for scaling options.

Post time for each interval to comments.
Compare to 160830.

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Related:
• CrossFit WOD 180308 Tips With Jason Ackerman
• Rowing

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Scaling
The varying distances of the intervals offer a good opportunity to challenge your capacity at different power outputs. Intermediate athletes can complete this workout as prescribed. Newer athletes can row a single distance several times and reduce the overall volume.

Beginner Option
3 rounds for time of:
Row 500 meters
Rest 1 minute

3 Rounds-
Run 200m
10 wall balls
Grab a bar
Coach led thruster review
0-2 Minutes  10 Front squats
2-4 Minutes  10 push press
4-6 Minutes  10 thrusters

clock still runs
6-20 minutes.. take 5 or 6 sets with plenty of rest between to find a 2 rep max thruster.

 

5 rounds for time of:
Run 400 meters
15 thrusters

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.

Post time to comments.

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Related:
• CrossFit WOD 180307 Tips With Jason Ackerman
• The Thruster

Scaling
This is a medium-length workout that will be very metabolically challenging. Reduce the load and reps on the thruster so you can complete each set unbroken and still run hard.

Intermediate Option
5 rounds for time of:
Run 400 meters
15 thrusters

Men: 75 lb.
Women: 55 lb.

Beginner Option
4 rounds for time of:
Run 400 meters
10 thrusters

Men: 45 lb.
Women: 35 lb.

All strength day!
Warm up-
5 minute bike
30 Air squats against the wall with perfect form. hold in the bottom for 2 seconds

Find a rack and empty bar. 2 sets of 10 empty bar back squats.. nobody loads weight until everybody gets the mechanics correct.
Back squat 1-1-1-1-1-1-1 repsScroll for scaling options.

Post loads to comments.
Compare to 170413.

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Related:
• CrossFit WOD 180305 Tips With Jason Ackerman
• The Back Squat

Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy back squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option
Back squat 3-3-3-2-2-1-1-1 reps