“Yester Year 1st-RCCF’s 18.3…”

**Quick Announcement… This Thursday… The 8:15AM Session & The 12:15PM Session Will Be Cancelled… If This Changes… I’ll Let You Know ASAP!!!***

1st Time I Had To Come Up With A “RainCross Original” For The Open WODs!!!

Re-Post…

Dave Castro Can Get Crazy Sometimes…

The CrossFit Games Open WOD 18.3 Is…

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…

I’ll Pick On Myself…

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

Quick Breather… Then 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…

***That Was Last Year… Tuesday Morning… I Got 1 Whole Cycle Plus The 2 Rounds Of The  50 Dubbs/6 Chest To Bar Pull Ups/6 Ring Dips & Finished The Entire WOD @ 21:08!!!***

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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”

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For a Total of 2 Rounds:

50 Dubbs

6 Bar Muscle Ups… TIME!!!

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3…2…1…GO!!!

Mando

3.12.2019 WOD & Scores…