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CrossFit WOD, March 14, 2023

PPLAdmin March 13, 2023

CrossFit – Tue, Mar 14

Clean Complex (On the minute x 10 sets

-The goal is to do the same weight across
-Both reps are to be completed before putting the bar down
-Somewhere between 65-75% is a good place to be)

1 Power Clean
1 Hang Squat Clean

CrossFit WOD, March 13, 2023

PPLAdmin March 12, 2023

CrossFit – Mon, Mar 13

Metcon (Time)

3 around mds 10 power Snatch 20 Box jumps 30wallballs RX95/65

CrossFit WOD, March 11, 2023

PPLAdmin March 10, 2023

CrossFit – Sat, Mar 11

Metcon (Time)

Partner5 Rounds for Time20 Step-ups200m Run20 Deficit HSPU (45/25lb plates)20 Alternating Pistols RXKipping HSPU20 Air Squats per person* Split Reps and run together

CrossFit WOD, March 10, 2023

PPLAdmin March 9, 2023

CrossFit – Fri, Mar 10

CrossFit WOD, March 9, 2023

PPLAdmin March 8, 2023

CrossFit – Thu, Mar 9

Metcon (4 Rounds for reps)

8 Rounds20s row max calorie10s rest 1 minute Transition 8 Rounds20smax sit-ups10srest 1 minute transition 8 Rounds20s max push-ups10s rest 1 minute transition 8 Rounds20s max strict Pull-up10s rest

CrossFit WOD, March 8, 2023

PPLAdmin March 7, 2023

CrossFit – Wed, Mar 8

Front Squat (Build to heavy set of 10)

Keep building in sets of 3-4 reps until you are ready to attempt your heavy set of 10

Metcon (Time)

Partner WOD5 Rounds30 Burpee Box Jump Overs (24/20")40 Wallballs (20/14)

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

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