Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
Part A
AMRAP in 10 minutes of:
3 Burpees
6 Push-Ups (any)
5 Squat Jumps
Rest 3 minutes
Part B
100 Burpees
100 Single-Arm Kettlebell Swings (16/12 kg)
100 Squat Dead Curls (16/12 kg)
65 Snatches (16/12 kg)
Part C
100 Alternating Reverse Lunges and Twists
100 Single-Arm Kettlebell Swings (16/12 kg)
100 Snatches (16/12 kg)
65 Burpees
Time Cap: 83 minutes
Friday 211029
For time:
4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating
♀ 35-lb. DB ♂ 50-lb. DB
Post time to comments.
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.
Intermediate Option:
For time:
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climbs
10 single-leg squats, alternating
10 dumbbell snatches, alternating
1 rope climb
5 single-leg squats, alternating
5 dumbbell snatches, alternating
♀ 25-lb. DB ♂ 35-lb. DB
Beginner Option:
For time:
3 rope climbs, lying to standing
30 squats, alternating
30 dumbbell snatches, alternating
2 rope climbs, lying to standing
20 squats, alternating
20 dumbbell snatches, alternating
1 rope climb, lying to standing
10 squats, alternating
10 dumbbell snatches, alternating
1 rope climb, lying to standing
5 squats, alternating
5 dumbbell snatches, alternating
♀ 10-lb. DB ♂ 15 lb.-DB
AMRAP in 17 minutesFrom 0:00-5:00, AMRAP of:5 Single-Arm Thrusters (50/35 lb, right)5 Weighted Reverse Lunges (50/35 lb, right)5 Single-Arm Thrusters (50/35 lb, left)5 Weighted Reverse Lunges (50/35 lb, left)Rest 1 minuteFrom 6:00-11:00, AMRAP of:10 Single-Arm Thrusters (50/35 lb, right)10 Weighted Reverse Lunges (50/35 lb, right)10 Single-Arm Thrusters (50/35 lb, left)10 Weighted Reverse Lunges (50/35 lb, […]
AMRAP in 17 minutes
From 0:00-5:00, AMRAP of:
5 Single-Arm Thrusters (50/35 lb, right)
5 Weighted Reverse Lunges (50/35 lb, right)
5 Single-Arm Thrusters (50/35 lb, left)
5 Weighted Reverse Lunges (50/35 lb, left)
Rest 1 minute
From 6:00-11:00, AMRAP of:
10 Single-Arm Thrusters (50/35 lb, right)
10 Weighted Reverse Lunges (50/35 lb, right)
10 Single-Arm Thrusters (50/35 lb, left)
10 Weighted Reverse Lunges (50/35 lb, left)
Rest 1 minute
From 12:00-17:00, AMRAP of:
15 Single-Arm Thrusters (50/35 lb, right)
15 Weighted Reverse Lunges (50/35 lb, right)
15 Single-Arm Thrusters (50/35 lb, left)
10 Weighted Reverse Lunges (50/35 lb, left)
Friday 230303
Open Test 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)
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 (125/185 lb)
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 (155/225 lb)
Post reps completed to comments and submit your results as part of the 2023 CrossFit Games Open.
View full 23.3 Class Plan
Visit the CrossFit Games website for all versions of the workout.
Intermediate option:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (45/65 lb)
5 scaled wall walks
50 single-unders
12 snatches (65/95 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (75/115 lb)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (85/135 lb)
Beginner option:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 bear crawls
50 jumping jacks
15 snatches (35/45 lb)
5 bear crawls
50 jumping jacks
12 snatches (35/45 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
9 snatches (75/115 lb)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
6 snatches (85/135 lb)
For Total Reps in 38 minutes
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2x16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of:
Max Double Kettlebell Half Snatches (2x16/12 kg)
*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up