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CrossFit WOD, March 7, 2023

PPLAdmin March 6, 2023

CrossFit – Tue, Mar 7

Hang Power Clean (Build to heavy single)

Metcon (Time)

25 – 20 – 15 – 19 – 5 KBS (24/16kg)500 – 400 – 300 – 200 – 100m Run6 – 5 – 4 – 3 – 2 Bar MU RX C2B 12-10-8- 6- 4

CrossFit WOD, March 6, 2023

PPLAdmin March 5, 2023

CrossFit – Mon, Mar 6

Push Press (Build to heavy set of 10)

Build to a heavy set of 10…keep building in sets of 4-5 until you are ready to attempt your heavy set of 10

Metcon (Time)

15 Rope Climbs100 T2B50 OHS 155/105*Partition however you’d like RX 115/85

CrossFit WOD, March 4, 2023

PPLAdmin March 3, 2023

CrossFit – Sat, Mar 4

Metcon (Time)

Partner WOD4 Rounds400m run30 thrusters30 Bar facing burp

CrossFit WOD, March 3, 2023

PPLAdmin March 2, 2023

CrossFit – Fri, Mar 3

Strategies 23.3

This is a grind. You should work through this at a maximal sustainable pace. Wallwalks less than 1:00 DU less than 1:00 If you think you will get through the first portion of the workout but are not sure you will make it through the last portion maybe consider breaking DU into 2-3 QUICK sets to save your shoulders.Barbell 5-4-3-3 or 6-5-4 or 9-6Second Barbell 3-3-3-1-1-1 or all 3’s or all 1’sIf you are doing the first portion of the workout for time and know that you will not be progressing further than that or will be trying to get a few HSPU, maybe see if you can go for some bigger sets on the barbell and go for a strong tie break time.

CrossFit Games Open 23.3 RX (Ages 16-54) (Time)

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)

F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb

CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time)

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

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

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

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

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

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb

CrossFit Games Open 23.3 Masters RX (Ages 55+) (Time)

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

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb

CrossFit Games Open 23.3 Teens RX (Ages 14-15) (Time)

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)

F: 45, 65, 75, 85 lb
M: 65, 95, 115, 135 lb

CrossFit Games Open 23.3 Teens and Masters Scaled (Ages 14-15, 55+) (Time)

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

5 scaled wall walks
50 single-unders
15 snatches (weight 1)

5 scaled wall walks
50 single-unders
12 snatches (weight 2)

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

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

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

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

F: 35 lb, 55 lb, 65 lb, 75 lb
M: 45 lb, 65 lb, 85 lb, 95 lb

CrossFit WOD, March 2, 2023

PPLAdmin March 1, 2023

CrossFit – Thu, Mar 2

Metcon

StretchChild’s PoseWrist StretchDown DogCobraPigeonhipFroghamstrings

Metcon

15-20 minute Skill work

CrossFit WOD, March 1, 2023

PPLAdmin February 28, 2023

CrossFit – Wed, Mar 1

Power Snatch (On the 3:00 x 5 sets)

10 – 8 – 6- 4 – 2-Touch and go reps-You choose your weight-Start around 50-55%-Enter your heaviest set

Metcon (Time)

For Time:45/30 Cal Row30 Box Jump Overs15 Power Snatches 115/85 Goal is Sub 10 RX 95/65

CrossFit WOD, February 28, 2023

PPLAdmin February 27, 2023

CrossFit – Tue, Feb 28

Shoulder Press (Minutes 0-7
Build to a heavy Strict Press)

Push Press (Minutes 7-12
Build to Heavy set of 3 Push Presses)

Push Jerk (Minutes 12-15
Build to heavy set of 5 Push Jerks)

Metcon (Time)

For Time:21 T2B, 25DU21 C2B, 25DU15 T2B, 25DU15 BMU, 25DU9 T2B, 25DU9 RMU 25DU

CrossFit WOD, February 27, 2023

PPLAdmin February 26, 2023

CrossFit – Mon, Feb 27

Clean (On the 2:30 x 6 sets:)

Set 1: 5 Power CleansSet 2: 4 Power Cleans + 1 Squat CleanSet 3: 3 Power Cleans + 2 Squat CleansSet 4: 2 Power Cleans + 3 Squat CleansSet 5: 1 Power Clean + 4 Squat CleansSet 6: 5 Squat Cleans -Reps should be performed touch and go for each set-Choose your weight for each set-Log your heaviest weight

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:Buy-In 50 Wallballs 20/1412 Deadlifts 185/13512 Handstand Push-ups Rest 5 Minutes AMRAP 5:Buy-In 35 Wallballs 20/149 Deadlifts 225/1559 Deficit HSPU (3.5"/2") Rest 5 Minutes AMRAP 5:Buy-In 20 Wallballs 20/156 Deadlifts 275/1856 Strict HSPU ***Immediately into Back Squat following the final AMRAP***

Back Squat (Weight)

Build to a heavy set of 5 Back Squats off the rack

CrossFit WOD, February 25, 2023

PPLAdmin February 24, 2023

CrossFit – Sat, Feb 25

Metcon (Time)

Partner2 rounds2,000m row or 800m run (together) or 1,000m row together)!100 DB Snatches 50/3560 box jump overs150 Air Squats

CrossFit WOD, February 24, 2023

PPLAdmin February 23, 2023

CrossFit – Fri, Feb 24

CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

CrossFit Games Open 23.2B (All Divisions/Ages) (Weight)

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.

WOD

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