March 15th, 2023
Barbell Complex
Push Jerk + Split Jerk
Build to a heavy.
“Duck, Duck, Goose”
2 Rounds For Time:
400 Meter Run
21 Push Jerks
120 Double Unders
Time Cap: 15 Minutes
FX: 95/65
RX: 115/85
RX+: 135/95
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
March 14th, 2023
Score Rounds and Reps
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 C2B
Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 T2B
Rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull Ups
FX: Jhook Row; Knee Raises
RX: as Written
March 10th, 2023
Score: Time
[TEAMS OF 3]
4 Rounds For Time:
50 Sychro Air Squats
400 Meter Run (Together)
30 Burpee Box Jump Overs
Time Cap: 30 Minutes
Fx: 20″/18″
Rx: 24″/20″
March 9th, 2023
Tabata Intervals:
8 Rounds of ;20 on :10 off each Movement
1. Kettlebell Swings
2. Burpees Over Rower
3. Row Calories
4. Push-ups
5. Sit-ups
1 Minute Rest Between Each Movement
Total Reps Per Movement
FX: 35/26 RX: 53/35 RX+: 70/53
March 8th, 2023
Snatch Complex
Snatch Pull + Squat Snatch
Build to a heavy for the day
“Amanda”
9-7-5:
Ring Muscle-ups
Squat Snatches
Time Cap: 10 Minutes
RX: 135/95
“Meet Amanda at the Bar”
9-7-5
BMU
Squat Snatch
Time Cap: 10 Minutes
RX: 135/95
“Amanda’s Little Sister”
12-9-7
Strict C2B Pull ups
Power Snatch
Time Cap: 10 Minutes
FX: 95/65; Burpee Pull Up
RX: 135/95
March 7th, 2023
“Skill Saw”
AMRAP 12:
2,000/1,800 Meter Row
150 Double Unders
Max Distance Handstand Walk
FX: Bear Crawl; 225 SU
RX: Wall Walks
RX+: As Written
March 3rd, 2023
CrossFit Games Open 23.3 RX (Ages 16-54)
Score Time
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*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 (weight 3)
*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 (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*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 (weight 3)
*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 (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
March 2nd, 2023
Score Rounds and Reps
Every 2 Minutes x 10 Rounds:
200′ Farmers Carry
Max Rounds of “Cindy”
“Cindy”
5 Pull ups
10 Push Ups
15 Air Squats
FX: 35s/25s
RX: 50s/35s