CrossFit – Fri, Mar 3
Crossfit Cle – CrossFit
Today we are tackling the final workout of the 2023 CrossFit Open! Don’t forget, we will be running our Friday Night Lights starting at 4:30pm! Followed by hanging out and socializing (and pizza if you got your orders in!)! Please come help us celebrate everyone’s achievements and another year of improvement!
Warm-up
2 rounds, 30 second stations:
Jump rope (singles/doubles)
Air squat
Yoga inchworm
15 pvc passthrough
5 pushup
10 spiderman and pigeon
Burgener warmup:
5 reps each:
Down and finish
High pull
High hang muscle snatch
Power snatch balance
Hang power snatch
Overhead squat
2 wall climb with 5-10 second handstand hold
3 minutes for mobility
warmup and set up your barbell weights.
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
Accessory
3 rounds:
10 forward and back lunges (5 per leg)
5 dumbbell hang power clean
30 seconds max v-up
Dumbbell Lunge Complex (3×10 forward and back)
Perform the complex with a dumbbell or a set of dumbbells as prescribed.