Friday 03/03/2023

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CrossFit Open WOD 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)


♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

Thursday 03/02/2023

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Strength
Power Snatch 10x5
Every Minute (10:00)
5 Power Snatch (+10lbs total from week 2)

- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WOD
"Shortbread"
3 rounds For Time:
30 Back Squats 95#/65#
50 Abmat Sit Ups

Wednesday 03/01/2023

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Strength
Bench Press 5x3
3 Bench Press x 5 sets @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
"Snickerdoodle"
2 sets For Time:
27-21-15 (21-16-12 for women)
Calorie Row
Push-Ups

-Rest 5:00 between sets.-
(the female reps apply only to the calories)