THURSDAY 17 MARCH 2022
Warm-up2x10 Push-ups10 Supermans10 Calf Raises 1x5 Burpees20 Lateral Line Hops Workout5 Rounds20 Alt DB Hang Clean & Jerk10 Burpees20 Lateral DB Hops (L+R=2) ...
WEDNESDAY 16 MARCH 2022
Warm-up2x20s Squat Hold10 Air Squat10 Thor Ext10 PVC PT10 PVC GM10 PVC OH Squat5 Walkers 1x10 Hang Power snatch10 OH Squat10 Snatch Balance WorkoutEMOM FOR 15 MINUTES: Minutes 0:00-5:00 - 2 Hang Power Snatches + 1 OH SquatMinutes 6:00-10:00 - 2 Power Snatches + 1 OH SquatMinutes 11:00-15:00 - 3 Full Snatches *Work at 60%Scaling:OH Squat = OH Box Squat/+1 Power SnatchFull Snatch = Power Snatch + OH Squat/Box Squat Then 10 MinutesAdvancedWork up to a heavy snatch balance from the rack ExperiencedWork up to a challenging OH Squat Beginner4 Sets of 4OH Squat/OH Box Squat*PVC if needed ...
TUESDAY 15 MARCH 2022
Well done on making it through the open, you can all be very proud of yourselves! I know we all made some great progress in our fitness, not only physically but mentally as well. Amazing to see how the pros make these workouts look easy XO Challenge of the week:Max duration double plate pinch hold - bare hand2x15/2x10 Warm-up2x10 Push-ups10 Sit-ups10 Bend + bow10 Samson Stretch10 Box Step-ups10 Ball Slams 1x40s Pidgeon Each Side/Box Pidgeon Workout Teams of 2:*Split all reps as you please 2 rounds20 Medball Slams (15/10)20 HR Push-up (10/7)20 Medball Over shoulder (15/10)20 Weighted Push-up (10/5)20 Medball Sit-ups (15/10)20 Deficit Push-up (2x20 +...
MONDAY 14 MARCH 2022
Warm-up 2x 40 Singles 10 Alt Lunge Twist 10 Air Squat (1s Pause) 10 Ring Rows 10 PVC PT 10 PVC GM 10 Heel Touches 5 Walkers 1x (Bar) 10 Front Squat 10 Bradford Press 10 Push Press 5 Thruster 1x(Before your heat) 7 Pull-ups 21 Double Unders 7 Thrusters (@ Starting weight or slightly above) Open 22.3 CFG22_22.3_Scorecard_Rx-Scaled_asodifnsoidnf_0-1Download https://games.crossfit.com/workouts/open/2022/3 Alt Workout AMRAP 12 Minutes 1 Power Clean 2 Front squat 1 S2O 60/40 Alt Workout 2 5 Rounds For Time12 Dumbbell Deadlifts (2x20/15 kg)9 Dumbbell Hang Power Cleans (2x20/15 kg) 7 Dumbell Front Squat (2x20/15 kg)4 Dumbbell Shoulder-to-Overheads (2x2015 kg) ...
FRIDAY 11 MARCH 2022
Swole Friday Warm-up 3x 10 Ring rows (.5 second pause at top) 10 Push-ups 10 Lat Side + Front Raise (2x2.5, 2x1.5) Workout *Not For time - unless you want to, quality reps either way 3 Sets Max single DB curl + press/hang clean + S2O (L) (20/15) Max single DB curl + press/hang clean + S2O (R) (20/15) *Reduce weight every set (20/15-15/10-10/7) *Rounds follow directly on each other, after round 3 rest to full recovery 3 Sets Max Single DB Floor Press (20/15) (L) Max Single DB Floor Press (20/15) (R) *Reduce weight every set (20/15-15/10-10/7) *Rounds follow directly on each other, after round 3 rest to full recovery 2 Sets 15 Double DB Fly Into...
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