CrossFit WOD, March 11, 2022

10 Mar CrossFit WOD, March 11, 2022

Posted at 20:00h in Work out of the day by admin

Friday

Warm-up

Upper Body Warm Up with Shoulder Taps

10 Inch Worms
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts

Weightlifting

Squat Clean Thruster (Weight)

We will take 15 Minutes and build to a heavy Cluster befire warming up for the workout.

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

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

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