CROSSFIT & COMPETITOR
CrossFit Open 23.3
6:00 to complete:
5 Wall Walk
50 Double Under
15 Snatch 95/65
5 Wall Walk
50 Double Under
12 Snatch 135/95
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Hanstand Push-up
50 Double Under
9 Snatch 185/125
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Hanstand Push-up
50 Double Under
6 Snatch 225/155
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STRONGFIT
Cycle 3/Week 2
Romanian Deadlift
8(L) 8(M) 8(MH) 8(H)
Rack Pull
3(M) 3(MH) 3(H)
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
AMRAP 12:00
12 Lat Pulldown
10 Calories Assault Bike
8 Ab Wheel
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POWERBUILDING
Cycle 5/Week 4 (testing next week)
Bent Barbell Row
10(L) 8(M) 6(MH)
Lat Pulldown
10(L) 8(M) 6(MH)
Rear Delt Fly
3×15 (M)
Incline Sit-up
1x AMRAP
“You’re in pretty good shape for the shape you are in.”
~Dr. Seuss
