March 3, 2023
CrossFit Games Open 23.3 – RX’DStarting with a 6 min time cap, complete as many reps as possible of:5 Wall Walks50 Double Unders15 Snatches, 95/65 lbs5 Wall Walks50 Double Unders12 Snatches, 135/95 lbs If completed before the 6 min time cap, add 3 mins and complete:20 Strict Handstand Push-ups50 Double Unders9 Snatches, 185/125 lbs If […]
March 2, 2023
4 rounds for time of:Run, 400 m25/20 Bike CaloriesGoal: Sub 20 min Post Work3 rounds for quality of:Glute Bridge Walkout, 20 secsBanded Clamshell, L 20 secs/R 20 secsRest 1 min
March 1, 2023
Complete as many rounds as possible in 12 mins of:4 Ring Muscle-ups8 Box Jumps, 30/24 in12 Dumbbell Snatches, 70/50 lbs50 Double UndersGoal: 4+ Rounds Post Work4 rounds for quality of:10 Toes-to-barsSee-Saw Plank, 20 secs10 Hip ExtensionsSuperman Hold, 20 secsRest 1:30
February 28, 2023
Hang Squat Clean 3-3-2-2-1-1 AccessoryFor quality:Banded Box Step-up, 3x 1 minBottoms-up Kettlebell Carry, pick load, 200 ft30 Bottoms-up Kettlebell Press, pick load Post WorkFor quality:T Balance Hold, 3x 20 secsSide Plank, 3x L 20 secs/R 20 secsRest 30 secs between sets.
February 27, 2023
Every 3 mins for 12 mins:10 Burpee Over Rowers15 Wall Balls, 30/20 lbs20/17 Row CaloriesGoal: Complete each round with :30 sec or more to rest Post Work3 rounds for quality of:20 Face Pulls10 Scap Push-upsLateral Raise Hold, pick load, 20 secs
February 25, 2023
Teams of 2 – for time:Sled Drag, pick load, 800 m100 Clean & Jerks, 115/75 lbsComplete in teams of 2. Accumulate the total in any order.Goal: Sub 20 min Post Work3 rounds for quality of:10 Hip & Back Extensions10 Banded Kneeling CrunchesProne Plank Hold, 20 secs