What is CrossFit Open Workout 22.3? Full Details Revealed

CrossFit Open Workout 22.3 has now been revealed.

Check it out.

Learn how to scale 22.3 WOD

What is CrossFit Open Workout 22.3?

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)

Women 65 lb, then 75 lb, then 85 lb

Men 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

What is CrossFit Open Workout 22.3 Scaled (Ages 16-54)?

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)

Women 45 lb, then 55 lb, then 65 lb

Men 65 lb, then 85 lb, then 105 lb

Time cap: 12 minutes

What is CrossFit Open Workout 22.3 Foundations?

For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters

Women 35 lb 

Men 45 lb 

Time cap: 12 minutes

What is CrossFit Open Workout 22.3 Adaptive?

Scroll through to find all the details for the divisions.

Upper Extremity

For time:
21 jumping chin-over-bar pull-ups
42 double-unders
21 single-arm dumbbell thrusters
(weight 1)
18 jumping chest-to-bar pull-ups
36 double-unders
18 single-arm dumbbell thrusters
(weight 2)
15 jumping chest-to-bar pull-ups
30 double-unders
15 single-arm dumbbell thrusters
(weight 3)
♀ 25 lb, then 30 lb, then 35 lb
♂ 35 lb, then 45 lb, then 50 lb
Time cap: 12 minutes

Lower Extremity

For time:
21 pull-ups
42 single-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 single-unders
15 thrusters (weight 3)
♀ 45 lb, then 55 lb, then 65 lb
♂ 65 lb,

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League of Legends Patch 12.5: Full notes and updates

Written in partnership with Gamer Sensei.


Dot Esports has teamed up with the big brains at Gamer Sensei to dissect League of Legends Patch 12.5, break down all of the major balance changes, and offer some extra insight on the meta. 

Gamer Sensei is a service that offers remote coaching sessions for 18 different games, including League. For this week’s patch notes rundown, coaches Nicholas “NicoThePico” Korsgård, Michael “Veteran” Archer, Nikolay “Vethorm” Angelov, Justin “JalYt Justin” Robbins, and Tim “Coach Nalu” Hostnik put their heads together to discuss the changes hitting the live servers on Wednesday, March 2.

Here are the notes for League Patch 12.5.

Champions

Ahri

Image via Riot Games

W – Fox-Fire

  • Damage: 60/85/110/135/160 (+30 percent AP) > 50/75/100/125/150 (+30 percent AP)
  • Mana cost: 25 > 30

E – Charm

Gamer Sensei coach insight

The Ahri changes will “definitely slow her down to not be such a reckless champion,” according to Vethorm. In Patch 12.5, players who pick Ahri will have to be “a bit more careful” when they engage because they’ll lack some damage. But Ahri will “still be viable for teamfights due to her pick-up ability and the reset she has.”

Veteran isn’t convinced that the changes will make a whole lot of difference, though. “The main effectiveness of Ahri is the charm in mid-late game, not really laning phase,” he said. “W change targets her laning phase, and by the time you need your charm (E, the second change) for fights, you’ll have mana items so mana costs aren’t the way to go to reduce her power.” These changes, according to the coach, are “unlikely to change her priority.”

Coach Nalu added that this is “a placebo nerf that doesn’t impact good Ahri players at all, and there has been the development of

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Legends of Runeterra Patch 3.2: Full notes and updates

Legends of Runeterra Patch 3.2 is established to launch the A Curious Journey growth, containing new cards, stability adjustments, skins, and much more. 

Scheduled to strike the reside servers on Feb. 16, Patch 3.2 will insert a whole of 48 cards by way of the A Curious Journey growth. The new LoR enlargement is dropping with 4 new champions: Gnar, Yuumi, Galio, and Udyr. There are also two new key phrases: Connect and Formidable.

To rejoice the launch of A Curious Journey, players can take part in the Arcade Battle event. Patch 3.2 includes stability improvements to present LoR playing cards and new champion skins. And the location streets for Bandle Metropolis, Freljord, and Demacia have been prolonged. 

In this article are the notes for LoR Patch 3.2.

LoR stability variations

Ahri has lastly been strike with the nerf hammer, cutting down her foundation stats at ranges 1 and two. Wounded Whiteflame also received a foundation stat nerf. The spell Iceborn Legacy will get its expense enhanced and Kinkou Wayfinder only summons a one 1-price tag ally from your deck now. 

  • Ahri amount a person: Foundation stats nerfed from 2/3 to 2/2
  • Ahri level two: Base stats nerfed from 3/4 to 33
  • Wounded Whiteflame: Foundation stats nerfed from 2/4 to 2/3 
  • Kinkou Wayfinder: Foundation stats buffed from 2/3 to 3/3
  • Kinkou Wayfinder: Text changed to summon only a one a single-expense ally from your deck as opposed to two
  • Iceborn Legacy
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5-Moment Full Physique Exercise routine, No Machines

Many individuals assume that to start strength instruction you will need to commit in a fitness center membership or some at-home products. But which is not the situation! There are many workouts that you can complete at property with no tools that will tone your muscle groups and help you build strength.

Study displays that strength instruction, primarily in more mature grownups, can give meaningful overall health added benefits like enhanced rest and mood. So even though you’re firming your muscular tissues and burning energy, you’ll also be earning strides in your over-all well being.

To assistance you get began, I’ve developed a five-minute complete-overall body strength coaching work out that you can entire without the need of any devices in the ease and comfort of your individual residence. Each individual shift hits a distinctive muscle mass group, like biceps, triceps, abdominal muscles and quads.

Broad-palms pushup

Commence in a plank place with your palms flat on the ground wider than your shoulders. Level your fingers in front of you or a little out to the aspect. Bend your elbows, lowering your upper body towards the flooring. Pause when your chest is a little bit down below your elbows. Force back up to the setting up placement and repeat 10 instances. (You can modify this by decreasing down onto your knees and performing the pushup from there.)

Leg elevate

Lying with your back again on the ground, squeeze your ab muscles as you carry your legs straight up towards the ceiling. Start out decreasing your legs down slowly till they are a handful of inches off the ground. (For me, I only decrease to about 45 levels to make certain that I hold my stomach muscles engaged and really do not overarch my very low again.) Carry them back

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League of Legends Patch 12.3: Full notes and updates

A bunch of changes are making their way to League of Legends in Patch 12.3.

Several popular champions that are often seen in regular and professional play, like Akshan, Corki, and Twisted Fate, will be receiving adjustments. The first two will take on small nerfs and the latter will see a tiny buff.

Adjustments are also coming to the 158th champion in League, Zeri, who debuted two weeks ago. Riot is nerfing the Spark of Zaun’s movement speed and basic attack damage while buffing the damage she deals with her ultimate.

This week, a few changes are also coming to various items. Riot’s goal is to have “each subclass feel like they have items tailored just for them.”

Here’s the full list of notes and updates for League Patch 12.3.

Champions

Ahri

Image via Riot Games

Passive – Essence Theft

  • [Updated] Pieces of You Killing minions or monsters grants Ahri an Essence Fragment. After obtaining nine Essence Fragments, Ahri consumes them to heal for 40 to 120 (+25 percent AP). When Ahri scores a takedown against an enemy champion within three seconds of damaging them, she feasts upon their Essence, healing for 80 to 200 (+35 percent AP).

 Q – Orb of Deception

  • Damage per pass: 40/65/90/115/140 (+35 percent AP) > 45/65/90/115/140 (+45 percent AP)
  • Mana Cost: 65/70/75/80/85 > 60/70/80/90/100

W – Fox-Fire

  • Damage: 40/65/90/115/140 (+30 percent AP) > 60/85/110/135/160 (+30 percent AP)
  • Mana cost: 40 > 25
  • Flame duration: five seconds > 2.5 seconds
  • Bonus move speed duration: 1.5 seconds > two seconds
  • [Updated] Heat-Seeking: Updated missile targeting and last-hitting logic

E – Charm

  • Damage: 60/90/120/150/180 (+40 percent AP) > 80/110/140/170/200 (+60 percent AP)
  • Mana cost: 70 > 50
  • [Remastered] Entranced: Ahri’s abilities no longer deal bonus damage to enemies hit by Charm

R – Spirit

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