Crossfit Open 22.3 kicks off TOMORROW at 5pm!
Tomorrow’s WOD will be announced at 3pm today.
Last workout of this year’s Open – let’s make it the best one!
Warm Up:
2 sets:
:20 good morning + jumps
Rest :10
:20 air squats
– Rest :10
:20 push-up to down dogs
Rest :10
Pre-Workout Loading:
1 set:
2-3 muscle snatches
2-3 power snatches
2-3 squat snatches
WOD:
For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1
Intermediate:
Same as Rx
Beginner:
For Load:
Hang muscle snatch
3-3-3-3-3
Hang power snatch
3-3-3-3-3
Hang power snatch + overhead squat
3-3-3-3-3
Movement scaling options:
Muscle snatch: Load, hang muscle snatch
Power snatch: Load, hang power snatch
Squat snatch: Load, power snatch + overhead squat
Alternate DB Workout:
On a 13:00 clock:
0:00-3:00
Max DB snatches
Rest 2:00
5:00-8:00
Max DB hang split snatches
Rest 2:00
10:00-13:00
Max DB squat snatches
Post-Workout Skill Work:
5 sets for height:
3 box jumps
Rest as needed between sets.