WODs

HEAVY DAY Shoulder press 10-10-10-10-10 All sets 50% or higher.Build to a heavy set of 10 unbroken reps.Lift once every 4:00.Advanced athletes start at 70% and perform straight sets across.

Amrap 12 1 deadlift 42.5/62.51 front squat 42.5/62.51 box jump 24/30 Add 1 rep to each movement after completing a full round

CROSSFIT OPEN QUALIFIER 2023 23.3 T.B.K.

TEAM WOD Amrap 15 with a partner 5-10-15-20… Clean and jerk 55/85kgSynchronized sit-upsSynchronized box jump-overs 20/24inch Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed

3 rounds for time and reps: 800/1,000-m row or1600/2000m assault bike2:00 ring muscle-ups

Amrap 10 20 wall-ball shots 14/20lbs10 strict pull-ups

4 rounds for time: 400-m run20 Dumbbell hang power cleans 12.5/15100m Dumbbell front rack carry 12.5/15 Use two dumbbells for all movements

For time: 42/60 calorie row then… 21-15-9-3 Toes-to-barsDumbbell box step-ups 20/24-15/22.5Alternating dumbbell snatches 15/22.5

HEAVY DAY Overhead squat For load 3-3-3-3-3-3-3 All sets 70% or higher.

23.2 Complete as many reps as possible in 15 minutes of 5 burpee pull-ups10 shuttle runs 7.62m Add 5 burpee pull-ups after each round. Immediately followed by 23.2B 5 minutes to establish 1-rep-max thruster (from the floor)