Monday
CrossFit Open
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
Tuesday
Strength
Performance
EMOM x 12 MINUTES
MIN 1 - 3-5 Strict Chest to Bar Pull-Ups
MIN 2 - 8/8 Slow Single Arm Dante Rows
MIN 3 - :50 Run, Bike or Row (Easy Pace)
Fitness
EMOM x 12 MINUTES
MIN 1 - 3-5 Banded Strict Wide Grip Pull-Ups
MIN 2 - 8/8 Slow Single Arm Dante Rows
MIN 3 - :50 Run, Bike or Row (Easy Pace)
(No Measure)
RPE 5
Workout
Performance
FOR TIME*
2 ROUNDS
25 Wall Balls (20/14)
15 Pull-Ups
-Rest 1:00-
3 ROUNDS
15 Wall Balls
7 Pull-Ups
-Rest 1:00-
4 ROUNDS
10 Wall Balls
5 Pull-Ups
*For an extra challenge, all reps in all rounds must be performed unbroken.
(Score is Total Time)
RPE 9
Fitness
FOR TIME
2 ROUNDS
20 Wall Balls (14/10)
10 Pull-Ups
-Rest 1:00-
3 ROUNDS
12 Wall Balls
6 Pull-Ups
-Rest 1:00-
4 ROUNDS
8 Wall Balls
4 Pull-Ups
(Score is Total Time)
RPE 9
Wednesday
Strength
Fitness & Performance
EMOM 7
5 Library Deadlifts
RPE 7
Workout
Performance
2 SETS
AMRAP x 10 MINUTES*
3 Deadlift (115/80)
6 Strict Ring Dips
9 Burpees Over Bar
-Rest 1:30 b/t Sets-
*Start at the beginning of each AMRAP.
(Score is total Rounds + Reps)
RPE 8
Fitness
2 SETS
AMRAP x 10 MINUTES*
3 Deadlift (85/60)
6 Hand Release Push-Ups
9 Burpees Over Bar
-Rest 1:30 b/t Sets-
*Start at the beginning of each AMRAP.
(Score is Rounds + Reps)
RPE 8
Weightlifting
4 SETS
2 Clean + 2 Front Squat
@ 70-75% of 1RM C&J
3 SETS
5 x Front Squat
@ 85-90% of 1RM C&J
EMOM x 5 MIN
4 Strict Press
-Into-
EMOM x 4 MIN
3 Push Press
-Into-
EMOM x 3 MIN
2 Push Jerk
*Strict Press is Light for all sets, Push Press is Moderate for all sets, and Push Jerk is Moderate-Heavy for all sets.
Thursday
Workout
Performance
AMRAP x 17 MINUTES
200m Run
6 Box Jumps (24/20)*
14 Alt. DB Hang Power Clean (22.5/15)
*Increase Box Jumps by 4 reps each round. Mandatory step-down.
(Score is Rounds + Reps)
RPE 6
Fitness
AMRAP x 17 MINUTES
200m Run
6 Box Jumps (24/20)*
14 Alt. DB Hang Power Clean (15/10)
*Increase Box Jumps by 2 reps each round. Mandatory step-down.
(Score is Rounds + Reps)
RPE 6
Post Workout Strength
Fitness & Performance
3 SETS FOR QUALITY
10 Plate Front Raises
15 Plate Gun-Hold Curls
1:00 Nasal Breathing Walk
-No Extra Rest b/t Sets-
(No Measure)
RPE 5
Hero
JOHN SINGLETON MASH UP 38
Performance
6 min AMRAP
Buy in: 150 DU**
directly into:
2-4-6-8-…and on
Muscle Up (Athlete Choice BMU/RMU)
Front squats 80/55kg
Rest 4 min
6 min AMRAP
Buy in: 150 DU
directly into:
2-4-6-8-…
Deficit HSPU*
Power Cleans 80/55kg
Rest 4 min
6 min AMRAP
Buy in: 150 DU
directly into:
2-4-6-8-…
C2B
STOH 80/55kg
Rest 4 min
6 min AMRAP
Buy in: 150 DU
directly into:
2-4-6-8-…
Bar-facing burpees
Deadlifts 80/55kg
*Choose a deficit you can manage 10 reps unbroken when fresh.
**90 sec Time cap on the DUs each AMRAP.
***Score is Rounds & Reps per AMRAP
Fitness
6 min AMRAP
Buy in: 150 Singles*
directly into:
2-4-6-8-…and on
Burpee Pull Up
Front squats (55/30)
Rest 4 min
6 min AMRAP
Buy in: 150 Singles
directly into:
2-4-6-8-…
Hand Release Push Up
Power Cleans (55/30)
Rest 4 min
6 min AMRAP
Buy in: 150 Singles
directly into:
2-4-6-8-…
Pull Ups
STOH (55/30)
Rest 4 min
6 min AMRAP
Buy in: 150 Singles
directly into:
2-4-6-8-…
Bar-facing burpees
Deadlifts (55/30)
**90 sec Time cap on the DUs each AMRAP.
***Score is Rounds & Reps per AMRAP
Friday (Morning only)
Strength
Fitness & Performance
6-4-2-2* Front Squats
Workout
Wave Runner
Performance
FOR TIME
7-5-3-5-3-1-3-2-1
Front Squats (85/60)
12-8-4-12-8-4-12-8-4
Toes to Bar
(Score is Time)
RPE 9
Fitness
FOR TIME
8-6-4-6-4-2-4-3-2
Front Squats (70/47.5)
10-10-10-10-10-10-10-10-10
Knees to Chest
(Score is Time)
RPE 9
Cool Down
FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00 Child's Pose w/Lat Stretch
10 Forearm/Wrist Circles*
*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.