CrossFit – Fri, Mar 3

2
Mar

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.

Hang Power Clean (3×5 with dumbbells)

V-up (3x max reps in 30 seconds)