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Friday 3/11/22 WOD

Warm-up

What you need:
Barbell
Jump rope

-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob

Specific prep
*Coaches choice

Metcon

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb

To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here

cro: CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)

Time cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb

To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here

CrossFit Games Open 22.3 Masters RX (Ages 55+) (Time)

For time:
21 jumping chin-over-bar pull-ups
42 double-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb

To learn more about CrossFit Games Open 22.3 Masters RX (Ages 55+) click here

c: CrossFit Games Open 22.3 Teens RX (Ages 14-15) (Time)

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb

To learn more about CrossFit Games Open 22.3 Teens RX (Ages 14-15) click here

CrossFit Games Open 22.3 Foundations (Ages 16-54) (Time)

For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters

Time cap: 12 minutes

F: 35 lb
M: 45 lb

To learn more about CrossFit Games Open 22.3 Foundations (Ages 16-54) click here

CrossFit Games Open 22.3 Masters Scaled (Ages 55+) (Time)

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 jumping chest-to-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chin-over-bar pull-ups
30 single-unders
15 thrusters (weight 3)

Time cap: 12 minutes

F: 35 lb, then 45 lb, then 55 lb
M: 45 lb, then 65 lb, then 85 lb

To learn more about CrossFit Games Open 22.3 Masters Scaled (Ages 55+) click here

CrossFit Games Open 22.3 Teens Scaled (Ages 14-15) (Time)

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)

Time cap: 12 minutes

F: 35 lb, then 45 lb, then 55 lb
M: 45 lb, then 65 lb, then 85 lb

To learn more about CrossFit Games Open 22.3 Teens Scaled (Ages 14-15) click here

cross: CrossFit Games Open 22.3 Masters Foundations (Ages 55+) (Time)

To learn more about CrossFit Games Open 22.3 Masters Foundations (Ages 55+) click here

CrossFit Games Open 22.3 Teens Foundations (Ages 14-15) (Time)

To learn more about CrossFit Games Open 22.3 Teens Foundations (Ages 14-15) click here

Cool Down

*Coach's Choice

Whiteboard:

Friday, March 11, 2022

Male Clients