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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 DeadliftsComplete 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
Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 2RMRecord your best Back Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
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)
Record your best Back Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
Team Chipper: Row, Deadlifts, KB Swings, Med Ball OH Lunges and Partner HoldsAs 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)
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’dStarting 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 – ScaledStarting 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!
Complete as many rounds as possible in 14 mins of:
Row 250m/225m
10 Push-ups
15 Air Squats
Photo by @snoridgecrossfit
Strength AFTER the metcon was fun! Look for this format more often.
Record your best Back Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
3 RFT: Rows, Wall Balls and Pull-ups3 rounds for time of:
Row 300m
20 Wall Balls (20/14)
10 Pull-ups
* This is a sprint. Scale to move as quickly as possible through this workout.
Photo by @snoridgecrossfit
The third and final week of the 2023 NOBULL CrossFit Games Open is here.
This Thursday at 12PM PST, tune in for the announcement of 23.3 live from CrossFit Omaha and watch second-fittest woman on Earth Mal O’Brien and four-time Games athlete Danielle Brandon go head-to-head.
How to Watch Open Test 23.3 LIVE
Events:
Watch Annie Thorisdottir, Sara Sigmundsdottir & Sola Sigurdardottir Do CrossFit Open 23.2
