9 Mar 18

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Just in time for 18.3! None of these guys had muscle ups before tonight! What was the secret? A new drill some CrossFit Guru showed us on YouTube?! Some new diet that boosts strength overnight?! No. Hard consistent work. @mony_duenas and @patrickknoblauch make it in and practice the basics religiously. That’s it. That’s the secret. Come in and put in the work. Get strong and practice good mechanics. @mighty_mouse267 is part of the Weightlifting Team and shows that being strong carries over to any sport! Can’t wait to see what everyone gets tomorrow! For those of you who are interested in what separates Four Horsemen from the rest check out our Barbell Fundamentals class! It’s an introduction to all things Weightlifting and even provides the foundation needed for our Functional Fitness classes! Great work tonight Ramon, Patrick and Katie!

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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


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


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