Back Squat 1RM
Log your best Back Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Photo by @snoridgecrossfit
Category: Main Workout
Jerk 3-2-1-1-1 & FT: Double Unders and Clean & Jerks
Jerk 3-2-1-1-1
Jerk 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Double Unders and Clean & Jerks
For time:
50 Double Unders
10 Clean & Jerks (135/95)
40 Double Unders
8 Clean & Jerks
30 Double Unders
6 Clean & Jerks
20 Double Unders
4 Clean & Jerks
10 Double Unders
2 Clean & Jerks
Photo by @snoridgecrossfit
Team WOD: 21-15-9-9-15-21: Partner Deadlifts and Synchronized Bar Facing Burpees & Solo WOD: 12-9-6-9-12: Deadlifts and Bar Facing Burpees & Checkout: Chipper: Run, Hollow Rocks, AbMat Sit-ups
Team WOD: 21-15-9-9-15-21: Partner Deadlifts and Synchronized Bar Facing Burpees
21-15-9-9-15-21 reps, for time of:
Partner Deadlift (275/185)
Synchronized Bar Facing Burpee
Solo WOD: 12-9-6-9-12: Deadlifts and Bar Facing Burpees
12-9-6-9-12 reps, for time of:
Deadlift (225/155)
Bar Facing Burpee
Checkout: Chipper: Run, Hollow Rocks, AbMat Sit-ups
For time:
Run 200m
21 Hollow Rocks
21 AbMat Sit-ups
Run 100m
15 Hollow Rocks
15 AbMat Sit-ups
Run 50m
9 Hollow Rocks
9 AbMat Sit-ups
Photo by @snoridgecrossfit
Power Clean + Squat Clean 1-1-1-1 & FT: Rows, Air Squats and Power Cleans
Power Clean + Squat Clean 1-1-1-1
Power Clean + Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Air Squats and Power Cleans
For time:
Row 500m
100 Air Squats
15 Power Cleans (185/125)
Photo by @snoridgecrossfit
Alt EMOM 10 mins: Strict Pull-ups and Strict Handstand Push-ups & 7 RFT: Rope Climbs, Wall Balls, KB Swings and Double Unders
Alt EMOM 10 mins: Strict Pull-ups and Strict Handstand Push-ups
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Strict Handstand Push-ups
7 RFT: Rope Climbs, Wall Balls, KB Swings and Double Unders
7 rounds for time of:
1 Rope Climb (15 ft)
10 Wall Balls (20/14)
15 Kettlebell Swings (53/35)
20 Double Unders
Post total time.
Photo by @snoridgecrossfit
E2MOM for 12 mins: Squat Snatch + Overhead Squat & AMRAP 18 mins: Rows, Overhead Squats and Toes-to-bars
E2MOM for 12 mins: Squat Snatch + Overhead Squat
Every 2 mins for 12 mins do:
1 Squat Snatch + Overhead Squat, pick load
AMRAP 18 mins: Rows, Overhead Squats and Toes-to-bars
Complete as many rounds as possible in 18 mins of:
Row 250m/225m
7 Overhead Squats (95/65)
7 Toes-to-bars
Photo by @snoridgecrossfit
Bench Press 1-1-1-1 & AMRAP 12 mins: Hang Power Cleans, Push-ups and Deadlifts
Bench Press 1-1-1-1
Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Hang Power Cleans, Push-ups and Deadlifts
Complete as many rounds as possible in 12 mins of:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)
Photo by @snoridgecrossfit
How Six Miserable Minutes Made Me a Better Athlete
Watch Brooke Wells Make CrossFit Open 23.3 Look Easy
Back Squat 2RM & 4 RFT: Back Squats, Box Jumps, and Burpees
Back Squat 2RM
Record your best Back Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
4 RFT: Back Squats, Box Jumps, and Burpees
4 rounds for time of:
15 Back Squats (135/95)
12 Box Jumps (24″/20″)
9 Burpees
Photo by @snoridgecrossfit
The Open is closed and score are being finalized through this Wednesday. As of right now it looks like we will have 5 people moving onto Quarterfinals. The Top 10% of Individuals by Region and Top 10% of Age Groups move onto the next stage.
In the next few weeks those 5 will tackle the virtual Quaterfinals workouts over a 2-3 day period (3 days individuals/2 days age group Masters).
Congrats to: Reid (Top 98%), Jules (Top 99%), Cierra (Top 90%), Bob T. (Top 90% age group 50-54) and Tom (Top 91% age group 45-49)
Team Chipper: Row, Deadlifts, KB Swings, Med Ball OH Lunges and Partner Holds & Solo WOD: Chipper: Row, Deadlifts, Goblet Squats, KB Swings, and Med Ball OH Lunges
Team Chipper: Row, Deadlifts, KB Swings, Med Ball OH Lunges and Partner Holds
As a team of 2:
Each partner must complete for time:
30 Row Calories
While partner holds Deadlift (185/135)
–then–
30 Deadlifts (185/135)
While partner holds Goblet Squat Hold (53/35)
–then–
30 Kettlebell Swings (53/35)
While partner Hangs on Bar
–then–
Each partner completes relay style:
100m Overhead Walking Lunge (20/14)
Solo WOD: Chipper: Row, Deadlifts, Goblet Squats, KB Swings, and Med Ball OH Lunges
For time:
30 Row Calories
30 Deadlifts (185/135)
30 Kettlebell Goblet Squats (53/35)
30 Kettlebell Swings (53/35)
Med Ball Overhead Walking Lunge (20/14) 100m
Photo by @snoridgecrossfit
CrossFit Games Open 23.3 – Rx’d & CrossFit Games Open 23.3 – Scaled
CrossFit Games Open 23.3 – Rx’d
Starting with a 6 min time cap, complete as many reps as possible of:
5 Wall Walks
50 Double Unders
15 Snatches (95/65)
5 Wall Walks
50 Double Unders
12 Snatches (135/95)
If completed before the 6 min time cap, add 3 mins and complete:
20 Strict Handstand Push-ups
50 Double Unders
9 Snatches (185/125)
If completed before the 9 min time cap, add 3 mins and complete:
20 Strict Handstand Push-ups
50 Double Unders
6 Snatches (225/155)
CrossFit Games Open 23.3 – Scaled
Starting with a 6 min time cap, complete as many reps as possible of:
5 Scaled Wall Walks
50 Single Unders
15 Snatches (65/45)
5 Scaled Wall Walks
50 Single Unders
12 Snatches (95/65)
If completed before the 6 min time cap, add 3 mins and complete:
20 Hand Release Push-ups
50 Single Unders
9 Snatches (115/75)
If completed before the 9 min time cap, add 3 mins and complete:
20 Hand Release Push-ups
50 Single Unders
6 Snatches (135/85)
Photo by @snoridgecrossfit
WORKOUT DESCRIPTION & SCORECARD
The Open is CLOSED! The time caps or “Gates” in this WOD made it quite a challenge. Remember to enter your scores before the deadline!