18.3 is here! Get your movements right so you don’t waste any unnecessary time and energy on no reps. Follow the CrossFit Open Workout 18.3 movement standards precisely if you want to complete the WOD properly and have your score validated. Here is the strategy guide, movement standards and scorecard, worth reviewing before you get started.
Rx
2 RFT: 14 Min Cap
100 DU
20 OHS (115/80)
100 DU
12 RMU
100 DU
20 DB Snatch (50/35)
100 DU
12 BMU
Scaled
2 RFT: 14 Min Cap
100 SU
20 OHS (45/35)
100 SU
12 Chin Over Bar Pull Ups
100 SU
20 DB Snatch (35/20)
100 SU
12 Chin Over Bar Pull Ups
Masters
2 RFT: 14 Min Cap
100 DU
20 OHS (*/*)
100 DU
12 RMU/C2B pull-ups*
100 DU
20 DB Snatch (*/*)
100 DU
12 BMU/C2B pull-ups*
*Depends on age group
The following text is from CrossFit Inc:
NOTES
This workout begins with the barbell and dumbbell on the floor, and the athlete standing tall with a jump rope in hand. After the call of “3, 2, 1 … go,” the athlete will have 14 minutes to complete 2 rounds of 100 double-unders, 20 overhead squats, 100 double-unders, 12 ring muscle-ups, 100 double-unders, 20 dumbbell snatches, 100 double-unders and 12 bar muscle-ups.
This workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete’s score is the time it takes to complete the workout or the number of repetitions completed up to the cutoff time.
TIEBREAK
This workout includes a tiebreak. If all 928 reps are completed prior to the 14-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of every set of 100 double-unders. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of double-unders. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.