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CrossFit Games Open 2 ...

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Workout

CrossFit - Sat, Mar 4

Warm-up

On a 5-minute clock:
5 jumping jacks
10′ bear crawl // 1 wall walk
5 muscle snatches
10 overhead alternating lunges
5 lateral hop over PVC // 15 single-unders

Warm-Up

HANDSTAND WARM-UP | 5:00mins

5 HR Push-ups

2 scaled wall walks

1 wall walk

5 strict hspu

Snatch Review and loading:

2 sets:
3 hang power snatches
3 overhead squats
3 hang squat snatches
3 snatches

Metcon

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

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 Masters RX (Ages 55+) (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 kipping 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 kipping handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb

CrossFit Games Open 23.3 Teens and Masters Scaled (Ages 14-15, 55+) (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: 35 lb, 55 lb, 65 lb, 75 lb
M: 45 lb, 65 lb, 85 lb, 95 lb

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, March 04, 2023

Male Clients

Female Clients

Beth
Lee

CrossFit Open Heat 1

0:00

212 reps, 5:28 tie break

Kathryn
Smith

CrossFit Open Heat 3

0:00

131, TB 2:12

Stacey
Davis

CrossFit Open Heat 1

0:00

134 TB 2:48