Wednesday, March 8, 2023
Strength / Skill
Hang clean
Conditioning
AMRAP in 8 minutes of:
8 Front rack box step ups (24″/20″) – (95#/65#)
8 Chest to bar pull up
Tuesday, March 7, 2023
Strength
Squat
Conditioning
For time:
2,500m Assault bike
50 Devil press (50#/35#)
2,500m Assault bike
Sunday, March 5, 2023
2 Rounds with a partner for time of:
200m Partner run
20 Synchronized air squats
10 Synchronized burpees
200m Partner run
20 Synchronized reverse lunges
10 Synchronized burpees
Saturday, March 4, 2023
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 (95#/65#)
5 wall walks
50 double-unders
12 snatches (135#/95#)
*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 (185#/125#)
*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 (225#/155#)
Thursday, March 2, 2023
AMRAP in 7 minutes of:
7 Overhead squats (135#/95#)
35 Sit-ups
-THEN-
AMRAP in 10 minutes of:
10 Push press (135#/95#)
3 Rope climbs
Wednesday, March 1, 2023
Strength
Squat
Conditioning
AMRAP in 12 minutes of:
1 Deadlift (135#/95#)
1 Front squat (135#/95#)
1 Box jump (24″/20″)
* add 1 rep to each movement each round
Tuesday, February 28, 2023
100 Bench press (135#/95#) for time.
Every time you break, perform 50 double unders.
