Swamp City Fitness – Swamp City WOD
23.3 TBD
15/12 Cal Assault Bike
30 Jumping Jacks
10 Beat Swings
3 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
10 PVC Pass Throughs
10 PVCAround the World (each direction)
10 PVC Twists
10 PVC Twists with Knee Raises
10 PVC OHS
3 Rig Raises
6 Stationary Inchworms
23.3 should be performed before the Strength Portion to avoid muscle fatigue in the shoulders
Strength
Final Week 8 of 8 of a 5×5 Lifting Program.
25Min to Complete
Warm Up to 85% of your 1RM for each movement.
5×4 Snatch Grip Behind The Head Push Press
5×2 OHS
5×2 Snatch Balances
1 more week of this programming. You should be feeling more stable dropping into the snatch balances and being under the bar in general. You should already be seeing an increase over the weight from the first few weeks. You should see 5 to 10 lb increases weekly
CrossFit Games Open 23.3 RX (Ages 16-54) (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
CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*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 (weight 3)
*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 (weight 4)
F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb
