Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 Rounds for Time
1,000 meter Row
1,000 lb Cleans*
*Pick a weight and divide the chosen weight to 1,000 for the number of reps to be completed each round.
Time Cap: 33 minutes
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)
Monday 210628
Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans
Etc., adding 1 muscle-up and 5 med-ball cleans each round. Use a 14/20-lb. ball for both exercises.
Post reps completed to comments.
Compare to 170726.
Scaling:
This couplet starts out quick in the earlier rounds, and tests muscle stamina as the reps increase. Pick a muscle-up modification that works both a pull and a push.
Intermediate Option:
Complete as much as possible in 12 minutes of:
1 muscle-up
5 medicine-ball cleans
2 muscle-ups
10 medicine-ball cleans
3 muscle-ups
15 medicine-ball cleans
4 muscle-ups
20 medicine-ball cleans
Etc., adding 1 muscle-up and 5 med-ball cleans each round.
♀ 14-lb. ball ♂ 20-lb. ball
Beginner Option:
Complete as much as possible in 12 minutes of:
1 jumping pull-up + 1 assisted push-ups
5 medicine-ball cleans
2 jumping pull-up + 2 assisted push-ups
10 medicine-ball cleans
3 jumping pull-up + 3 assisted push-ups
15 medicine-ball cleans
4 jumping pull-up + 4 assisted push-ups
20 medicine-ball cleans
♀ 6-lb. ball ♂ 10-lb. ball
Friday 160304
Workout 16.2
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Saturday 170422
AGOQ Workout 2
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Compare to 160304.