“Our 18.3…”

Posted: March 12, 2018 in Uncategorized

Dave Castro Can Get Crazy Sometimes…

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The CrossFit Games Open WOD 18.3 Is…

Image result for 18.3 WOD

Well… I Programmed Something Similar…

For This WOD… You Will Have 2 Cut Off Times…

The 14 Min TIME CAP!!! Just Like The CrossFit Games Open 18.3 WOD…

And The 30 Min TIME CAP For The Entire WOD…

@ The 14 Min Mark… You Will Rest For 1 Min…

@ The 15 Min Mark… You Will Pick Up Wherever You Left Off At & Try To Finish The WOD In 15 Mins…

I’ll Pick On Myself…

First Time I Performed This WOD… In 14 Mins… I Finished 1 Cycle + 12 Dubbs…

@ The 15 Min Mark… I Picked Up @ 13 Dubbs & Continued On With The WOD Finishing Cycle 2 @ 29:12… Just Under The 30 Min TOTAL TIME CAP!!!

My Score… 1 Cycle + 12 Dubbs/29:12…

Had I Not Finished… Let’s Say I Was 3 Bar Muscle Ups Away… My Score Would’ve Have Looked Like… 1 Cycle + 12 Dubbs/1 Cycle + 50 Dubbs + 6 Bar Muscle Ups + 50 Dubbs + 3 Bar Muscle Ups…

But… I Finished!!!

800 Double Unders… Did This One Friday Afternoon… It’s 5AM On Saturday Morning Before The GRID… Can’t Sleep… My Calves Are Done!!!

And Now It’s Sunday @ 4PM As I’m Re-Reading This… OUCH!!!

Hope I Made Dave Castro Proud With This Slight Change Up To An Already Awesome WOD…

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

“RCCF’s 18.3…”

14/30 Min TIME CAP!!!

***Double Unders… ADV/Rx’d: M&F… MOD: Singles…***

***OverHead Squats… ADV: M-115lbs/F-80lbs… Rx’d: M-95lbs/F-65lbs… Or C.C.***

***Chest To Bar Pull Ups… ADV/Rx’d: M&F… MOD: Chin To Bar Or C.C.***

***Ring Dips… ADV/Rx’d: M&F… MOD: C.C.***

***DB Snatch… Muscle/Power/Squat… ADV/Rx’d: M-45lbs/F-25lbs…***

***Bar Muscle Ups… ADV/Rx’d: M&F…GI Janes Or C.C.***

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For a Total of 2 Cycles…

1 Cycle Consists Of:

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For a Total of 4 Rounds:

25 Double Unders

5 OverHead Squats

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For a Total of 2 Rounds:

50 Dubbs

6 Chest To Bar Pull Ups

6 Ring Dips

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For a Total of 4 Rounds:

25 Dubbs

5 1 Arm Alternating DB “Snatches”

*****************************

For a Total of 2 Rounds:

50 Dubbs

6 Bar Muscle Ups… TIME!!!

3…2…1…GO!!!

Mando

Not An “Official” Website Yet… It’s Just A Start Until Everything Gets Finalized… But Make Sure To “Like… Follow… & Subscribe…” To: http://www.raincrossstrengthandconditioning.wordpress.com

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