Workout of the Day CrossFit Open 22.3 For time: 21 pull-ups 42 double-unders 21 thrusters (95/65#) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (115/75#) 15 bar muscle-ups 30 double-unders 15 thrusters (135/85#) Time cap: 12 minutes OR A. 4 Sets: A1: Box Squat x 4-6 @ 31X1 – Rest 60 seconds A2: Powell Raise x […]
Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… SA DB OH + Front Rack Walking Lunge x 50ft B. 3 Sets: Row 500m
Workout of the Day A. EMOM for 12 (3 Sets) 1 – Strict HSPU x Max Reps in 45 seconds – Rest 60 seconds 2 – Row 45 seconds for Cals (No Straps) 3 – Double Under x Max Reps in 45 seconds 4 – Rest B. In teams of 2, partners alternate full rounds
Workout of the Day A. 8 Sets: 3 Postion Power Snatch – Pockets, Mid Thigh, Floor B. 4 Sets: Against a 4 minute clock: Row 25/20 Cals Burpee Over the Erg x 10 OHS x Max Reps Rest 4 minutes between.
Workout of the Day A. 3 Sets: A1: False Grip Pull Up x 4-6 – Rest 60 seconds A2: Tuck Sit on Rings or Stationary x 20-30 seconds – Rest 60 seconds B. 3 Sets: B1: Single Arm Batwing Row x 6-8 per @ 30X1 – Rest 60 seconds B2: Alt. SA KBS x 12-16
Workout of the Day CrossFit Open 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 of each: Deadlift (225/155lbs) Bar Facing Burpee 10 minutes time cap OR A. 4 Sets: A1: Box Squat x 4-6 @ 31X1 – Rest 60 seconds A2: External DB Rotation x 8-10 per @ 2020 – Rest 60 seconds B. 4 Sets: Row/Ski 500m OR Bike 1000m
Workout of the Day In teams of 2, complete 2 Rounds for time of: Hang to Overhead x 50 (95/65lbs) Run 400m Pull Up x 50 Run 400m (Together) Back Squat x 50 (135/95lbs) Run 400m (Together)
Workout of the Day A. 3 Sets: A1: Alt. Top Down DB Bench x 12-16 – Rest 60 seconds A2: Alt Archer Ring Row x 10-12 – Rest 60 seconds B. 20 minutes @ 85% of: Wall Walk x 2 OR Strict HSPU (Deficit if possible 4/2′) Chin Up x 4 Dip x 6 (Rings
Workout of the Day A. 8 Sets: Mid Thigh Hang Power Snatch + Power Snatch + OHS B. Complete as many rounds and reps as possible in 15 minutes of: Hang Power Snatch x 6 Lateral Hop Over Bar x 12 Hang Power Clean & Jerk x 6 Erg 12 Cals
Workout of the Day A. 3 Sets: A1: Side Plank w/ Clamshell x 30-45 seconds per A2: Nose to Wall Handstand Hold x 30-45 seconds A3: Double Under x Max Reps in 30-45 seconds B. Every 5 minutes, for 25 minutes (5 Sets) Double Under x 30 TTB x 15 Erg 12 Cals Deadlift x