22.3 CrossFit Open🤷🏼‍♂️

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

7min CAP

Partner 1 | :45 single-under

Partner 2 | AMRAP squats

1 set w/ a partner:

Partner 1 | :45 single-single-double practice

Partner 2 | AMRAP 5 kip swings + 5 push-ups

1 set w/ a partner:

Partner 1 | :45 double-under practice

Partner 2 | AMRAP 5 front squats + 5 push presses

Specific Warm-up

Warm-up (No Measure)

1 set:

10 kip swings

12 thrusters (empty barbell)

5 kipping pull-ups

10 thrusters (light load)

5 chest-to-bar pull-ups

8 thrusters (first barbell)

1 climbing pull-up drill

6 thrusters (second barbell)

2:00 bar muscle-up practice

4 thrusters (third barbell)

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

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

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