WOD SABATO 12-03-2022
12 Marzo 2022WOD MARTEDÌ 15-03-2022
15 Marzo 2022LUNEDÌ 14-03-2022
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)
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
Metcon (Time)
OPZIONE "B"
5 Rounds for time: (TimeCap 12 min)
32 Double-unders
16 Single Arm Reverse Lunge Thruster (22.5/15)
8 Box Jumps
5 Rounds for time: (TimeCap 12 min)
32 Double-unders
16 Single Arm Reverse Lunge Thruster (22.5/15)
8 Box Jumps
— DOUBLE UNDERS —
50 Single unders
50 Single unders
— LUNGE THRUSTER —
Metcon (Weight)
"EXTRA WORK"
4 Rounds:
8/8 Kettlebell Gorilla Row
10 Barbell Z-Press (40/30)
4 Rounds:
8/8 Kettlebell Gorilla Row
10 Barbell Z-Press (40/30)
(Rest 1:30-2:00 minutes between)
Redo CrossFit Open 22.3
(TimeCap 12 min)
*Per chi l’ha già fatto venerdì, può provare a rifarlo e migliorare il suo risultato (sempre se la schiena abbia recuperato),
oppure chi non c’era venerdì può testare questo workout.