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Power Snatch

Metcon

CrossFit Games Open 2 ...

Metcon

Settings

Workout

MARCH 11, 2022

Pre Stretch Primer

Row 300m
20 Lunges
15 Push-ups
10 Ring Rows
5 Burpees

ACCESSORY

A) Snatch High-Pull, 5x5
VIDEO: https://youtu.be/WXoIHlJ7u4s

B)Seated Box Jump, 5x5
VIDEO: https://youtu.be/k-z2ftl1Z04

BARBELL

Power Snatch (5x3 @ 75%)

Power Snatch

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /
50 Lunges
2 Min Hand-stand Hold
75 Russian Twist, 20/14/10# ball
2 Min Plank Hold
100 Mt. Climbers
2 Min Wall Sit
75 Single-leg V-up
2 Min Hang Hold
50 Lunges

Single-leg V-up VIDEO:
https://youtu.be/0EIDVDbzVNo

WOD

WODrx: 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

WODsc: 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

KIKR

KIKR: Metcon (Time)

100 Jump Lunges

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, March 11, 2022

Male Clients