Crossfit Open 22.3

Friday, March 11, 2022

CFG - OPEN GYM

1100

Warm Up

hip hammy

crossover symmetry

front rack mobility

jump rope drills, singles, doubles

scap pull-ups

kip swings

thrusters - 45, 65, 95, 115

Crossfit Open 22.3 (Men's Rx)

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)

♀65 lb, then 75 lb, then 85 lb

♂95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Last night, I envisioned getting done with round 2 in 10 minutes and struggling to get a muscle up for the last 2 minutes.  While warming up with the 115# bar, my aspirations quickly changed to just getting a couple of reps at 115#.  I ended up at 146 reps, completing 8 of 18 thrusters at 115# (4-3-1 rep in the last 1:15).

21 PU were fast singles in under 2 minutes.

42 DU were 3-4 sets

21 thrusters were slower at 9-7-5 reps

18 C2B were slow singles and multiple trips to the chalk bucket

36 DU were 3-4 sets

8 of 18 thrusters were 4-3-1 with long breaks

Overall it was a great test for me and one that I would enjoy repeating if I were 10 pounds lighter and a little stronger.