MONDAY 6 March 2023
March 5, 2023
Warm-up
2 Rounds
5 Walkers
10 Ring rows
10 Heel touches
10 PVT PT
10 PVC GM
2x (bar)
10 Snatch grip deadlift (Foundations: 10 KB Deadlift)
10 Hang Power Snatch (Foundations: 10 KB Russian Swings)
1x
Warm-up to the the second round snatch weight for your division
Workout
Crossfit open 23.2
| RX | Scaled | Foundations |
| 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) | 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) | 5 bear crawls (1.5m) 50 jumping jacks 15 snatches (15/20) 5 bear crawls (1.5m) 55 jumping jacks 12 snatches (15/20) 5 bear crawls (1.5m) 60 jumping jacks 9 snatches (15/20) 5 bear crawls (1.5m) 65 jumping jacks 6 snatches (15/20) * Snatch Alternate: Alt DB snatches |
*RM Front squat for the differently abled ;D
https://games.crossfit.com/workouts/open/2023/3?scaled=0
OR
If you’ve done the open already:
Warm-up
3x
10 Push-ups
10 Double DB Deadlift
10 Ring Rows
10 Calf raises
S&T
Open Gym
Workout
3 Sets:
3:00 minutes AMRAP
15 Dumbbell Bench Presses 2×20/2×15
50m Farmers Carry with Dumbbells
Max Strict Pull-Ups in the Remaining Time
Rest: 2:00 between sets
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