Monday
Buy in – 2 Rounds
1:00 Row (easy to moderate)
25 Single Under
10 PVC Pass Through
10 Single Arm High Pull (each side) (light to moderate)
10 Single Arm Press (each side) (light to moderate)
10 Inchworm w/Push Up
Metcon – 6 sets
35 Double Unders
Odd sets: 10 Clean and Jerks (75/55)
Even Sets: 10 Power Snatches (75/55)
10 Bar Facing Burpees
-Rest 1:00 between sets-
A) Overhead Squat – Build to a heavy 3
Tuesday
Buy in – 3 Rounds
10 Goblet Curtsy Squat
20 Hang KB Snatch (10/10)
10 Seated Straddle – Face Pull
A) Back Squat 2-4-6-8-10
5 Seated Box Jumps after each working set
Metcon – 4 Rounds
Minute 1: Max Calorie Bike
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar (Rounds 1, and 3 )/Max Bar Muscle Ups (Rounds 2 and 4)
Minute 4: Rest
Wednesday
Buy in – 2 Rounds
300m Row
8 Dumbbell Goblet Squat (Light-Moderate)
8 Single Arm Press R/L (Light-Moderate)
4 Single Arm Thruster R/L (Light-Moderate)
then 2 rounds
10 Banded Pull Aparts Slow!
20 Russian Twists
A) Bench Press – 5×5 @8-8.5/10
10 Double DB Bent Over Row Each set
Metcon – EMOM
2 sets
Minute 1: 10/8 Calorie Row
Minute 2: 8 Dumbbell Front Squats (2×40/25)
Minute 3: 10/8 Calorie Row
Minute 4: 6 Dumbbell Push Press (2×40/25)
Minute 5: 10/8 Calorie Row
Minute 6: 4 Dumbbell Thrusters (2×40/25)
Minute 7: 10/8 Calorie Row
Minute 8: 2 Dumbbell Squat Clean Thrusters (2×40/25)
-rest unitl 10:00 before starting the next set-
Thursday
Buy in – EA Warm up
A) 5 Rounds
30 sec Ski Sprint
1:30 Moderate bike
1 min rest
B) Light KB work
Buy out – Pain Ball on Shoulders, Glutes, Hip, Back (peanut) and Lat openers
Friday
CrossFit Open 23.3
Warm up –
3-4 sets (building from easy to moderate)
1:00 ski (or row)
1:00 row (or bike)
-then-
2-3 Sets
5-10 Inchworm
5 Single Arm Dumbbell Presses (moderate) (each side)
20 plate hops, 20 single unders
3-6 Snatches (start light and build in weight)
-then-
build to the final snatch weight you can confidently hit
then final prep
1 Set (at workout pace):
1 wall walk
10 double-unders
2 snatches (weight 1)
2 strict handstand push-ups
10 double-unders
2 snatches (weight 2)
23.2 is
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
February 27, 2023
