Workout of the Day 16 Minute AMRAP 3 Power Cleans at 75% of 1 RM 6 Box Jump Overs 24/20 9 Handstand Push Ups 18 Double Unders
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Workout of the Day “OPEN 23.2” 2023 CROSSFIT GAMES OPEN WORKOUT #2 On a 20-minute clock:
Workout of the Day “JACK” CROSSFIT HERO WOD
Workot of the Day OPEN 23.1” 2023 CROSSFIT GAMES OPEN WORKOUT #1 ("OPEN 14.4" REPEAT) AMRAP in 14 minutes
On a 14-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) of the prescribed work in the order written. Score is the total number of rounds and repetitions completed before the 14-minute clock stops. Scaling Options Scaled AMRAP in 14 minutes 60 calorie Row 50 Hanging Knee Raises 40 Wall Ball Shots (14/10 lb) 30 Cleans (95/65 lb) 20 Chin-Over Bar Pull-Ups Foundations AMRAP in 14 minutes of: 60 strokes on the Rower 50 Sit-Ups 40 Wall Ball Shots (6/10 lb)* (9/10 ft) 30 Cleans (35/45 lb)* 20 Push-Ups *The ‘foundations’ load is a suggested starting point. Decrease or increase the load as your skill level allows. On a 14-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) of the prescribed work in the order written. “BANE” MASTERS BENCHMARK WOD
Ages 45-49 For Time: 30 Handstand Push-ups 15/10 Muscle-ups 10 Rounds Macho Man (165/115 lb) Ages 50-54 For Time: 30 Handstand Push-ups 12/8 Muscle-ups 10 Rounds Macho Man (155/105 lb) Ages 55-59 For Time: 25 Handstand Push-ups 10/6 Muscle-ups 10 Rounds Macho Man (135/95 lb) Ages 60+ For Time: 20 Handstand Push-ups 8 Muscle-ups/12 Ring Pull-ups 10 Rounds Macho Man (115/80 lb) Workout of the Day “SMETTE” Hero WOD TEAM
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March 2024
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