CrossFit Games Open 14.4 / 23.1 – Rx’d
Complete as many rounds as possible in 14 mins of:
60 Row Calories
50 Toes-to-bars
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Cleans, 135/95 lbs
20 Muscle-ups
Category: WOD
EMOM for 8 mins: Hang Power Snatch
EMOM for 8 mins: Hang Power Snatch & Alt EMOM 15 mins: Power Snatches, Wall Balls and Row Cal
Alt EMOM 15 mins: Power Snatches, Wall Balls and Row Cal
Every 1 min for 15 mins, alternating between:
10 Power Snatches, pick load
10 Wall Balls, pick load
12/10 Row Calories
Photo by @snoridgecrossfit
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 4-4-4 & AMRAP 15 mins: Push Press, Sit-ups and Run
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Push Press, Sit-ups and Run
Complete as many rounds as possible in 15 mins of:
5 Push Press (115/85)
15 AbMat Sit-ups
Run 200m
Photo by @snoridgecrossfit
Back Squat : 8 Rep Max
Back Squat : 8 Rep Max
Log your best Back Squat 8 rep max lift.
Only log the heaviest 8 rep, do not include sets prior to it.
Back Squat : 8 Rep Max & 5 RFT: Deadlifts, Squat Cleans and Thrusters
Bench Press 6-6-6-6 & Bent Over Barbell Row 12-12-12
Bench Press 6-6-6-6 & Bent Over Barbell Row 12-12-12 & 5 RFT: Sumo DL High-pulls, Push-ups and Box Jumps
Bench Press 6-6-6-6
Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alternate sets with Bent Over Row
5 RFT: Sumo DL High-pulls, Push-ups and Box Jumps
5 rounds for time of:
15 Sumo Deadlift High-pulls (95#/65#)
15 Hand Release Push-ups
15 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
How to watch the live announcements of the 2023 NOBULL CrossFit Games Open
The Open begins this Friday! Get signed up!
New York Minute
New York Minute
Teams of 2 – for time:
150 Wall Balls, 20/14 lbs
30 Muscle-ups
30 Clean & Jerks, 155/105 lbs