CrossFit of Naperville WOD for Mar 18,2019 http://crossfitnaperville.com/index.asp?page=results&pageid=1&startdate=20190318 Daily Workout for Mar 18,2019 en-us Mon, 18 Mar 2019 00:00:00 MST Mon, 18 Mar 2019 21:52:06 MST CrossFit of Naperville WOD for Mar 18,2019 http://crossfitnaperville.com/index.asp?page=results&pageid=1&startdate=20190318 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments http://crossfitnaperville.com/images/htg_logo_rss.gif 39 31 3 x 8 Back Squat Mon,Mar 18,2019 http://crossfitnaperville.com/index.asp?page=results&pageid=1&startdate=20190318 http://crossfitnaperville.com/index.asp?page=results&pageid=1&startdate=20190318 Mon, 18 Mar 2019 00:00:00 MST Loosen up those hips and do about 3 to 4 warm up sets. Then hit 3 sets of 8 reps at the same weight. CFMainsite 031619 Mon,Mar 18,2019 http://crossfitnaperville.com/index.asp?page=results&pageid=1&startdate=20190318 http://crossfitnaperville.com/index.asp?page=results&pageid=1&startdate=20190318 Mon, 18 Mar 2019 00:00:00 MST With constant motion and slowly:<br />21 single-arm dumbbell rows, each arm (50/35, 40/20)<br />9 ring dips (deep and strict) <br />30 squats<br />15 single-arm dumbbell rows, each arm<br />12 ring dips<br />30 squats<br />9 single-arm dumbbell rows, each arm<br />15 ring dips<br />30 squats<br />Rx2: 50/35DB & Kipping Ring Dips<br />Rx3: 40/20DB & Assisted Ring Dips CrossFit Open 19.4 Mon,Mar 18,2019 http://crossfitnaperville.com/index.asp?page=results&pageid=1&startdate=20190318 http://crossfitnaperville.com/index.asp?page=results&pageid=1&startdate=20190318 Mon, 18 Mar 2019 00:00:00 MST For total time:<br />3 rounds of:<br /> 10 snatches<br /> 12 bar-facing burpees<br />Then, rest 3 minutes before continuing with:<br />3 rounds of:<br /> 10 bar muscle-ups<br /> 12 bar-facing burpees<br /><br />Time cap: 12 minutes<br />Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.<br />Scaled: (Ages 16-54)<br />Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees<br />Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees