Workout of the Day

CrossFit Games 23.2

23.2A:

15-min amrap

• 5 burpee pull-ups
• 10 shuttle runs (1 rep = 25 ft out/25 ft back)
  *Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

6 sets : e2mom

high hang power snatch (hip)

• 3 @ 50%
• 3 @ 55%
• 3 @ 60%
• 3 x 2 @ 65%

*pause in catch*

emom 10-min

• odd : 15 wall ball
• even : 12/10 cal bike

rest 2 – min

emom 10-min

• odd : 10 power snatch (95/65)
• even : 12/10 cal bike

emom x 10

3 behind the neck push press (neutral grip)

for time (18-min)

• 3 rounds
  • 12 alternating arm db snatch (50/35)
  • 4 burpee pull ups
    • rest 2-min
• 2 rounds
  • 24 alternating arm db snatch
  • 8 burpee pull ups

Option A

3 rounds : e3mom

1. 400m run
2. 20 burpee box jump overs (24/20)
3. 200m run + 10 thrusters (115/75)

Option B

CrossFit Games Open 23.1

14-min amrap

60-calorie row
50 toes-to-bars
40 wall-ball
30 power cleans (135/95)
20 muscle-ups

*must submit score by 8pm*

4 rounds : e7mom

• 20/18 cal bike
• 25 kb swings
• 30 air squats
• 60 double unders

Option A

4 rounds (14-min)

• 15/12 cal bike
• 10 db hang clean & jerk (50/35)
• 5 wall walks

Option B

CrossFit Games Open 23.1

14-min amrap

60-calorie row
50 toes-to-bars
40 wall-ball
30 power cleans (135/95)
20 muscle-ups

after workout, complete the following..

• 3 x 10 : rdl (light/moderate)
• 2 x 15 : rb scap retraction

15-min amrap

• 10 front squats (115/75)
• 15 box jump overs (24/20)
• 200m run

min 15- 20 :

max out clean

Valentine Day Partner WOD

reps are divided in half

14-min amrap

• 60 double unders
• 20 t2b
• 10 power snatch

*increase weight on snatch each round*

• men (75, 95, 115, 135, 155, 185)
• woman (55, 65, 75, 85, 95, 105, 125)

min 14 – 24:

max out snatch