3/11/22

CrossFit GonzStrong – CrossFit

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)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here

Metcon (No Measure)

Extra credit

Clean & Jerk Ladder

For Time [13 Minute Cap]:

10 Reps @ 49%

8 Reps @ 57%

6 Reps @ 66%

4 Reps @ 74%

2 Reps @ 82%

Odd Object Conditioning

4 Rounds For Time:

20 Dumbbell Snatches 50 / 35 lb

30 GHD Sit-ups

400 Meter Sandbag Run 50 / 35 lb

Upper Body Press Accessory

On the Minute x 10:

Minute 1: 10 Push-ups + Max Plank Hold

Minute 2: 9 Push-ups + Max Plank Hold

Minute 3: 8 Push-ups + Max Plank Hold

Minute 4: 7 Push-ups + Max Plank Hold

Minute 5: 6 Push-ups + Max Plank Hold

Minute 6: 5 Push-ups + Max Plank Hold

Minute 7: 4 Push-ups + Max Plank Hold

Minute 8: 3 Push-ups + Max Plank Hold

Minute 9: 2 Push-ups + Max Plank Hold

Minute 10: 1 Push-up + Max Plank Hold

Row Intervals 2 [OPTIONAL]

[2 Sets]:

10 Rounds:

40 Seconds On

20 Seconds Rest

Rest 4 Minutes Between Sets.