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.
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