CrossFit – Fri, Mar 3
American Fit Co Northwest – CrossFit
Warm-up
AMRAP 5:
5 jumping jacks
10’ bear crawl
1 wall walk
5 muscle snatches
10 overhead alternating lunges
5 lateral hop over PVC
15 single-unders
5 hand-release push-ups (Lift hands clearly off the ground)
2 scaled wall walks (At the start and finish of each rep, both hands must be in front of the tape line)
1 wall walk (Both feet must be on the wall before the hands can move off of the tape)
5 strict handstand push-ups (Make sure some parts of your hands aretouching the tape line)
:30 of bear crawls
:30 x scaled wall walks
:30 x partial wall walk
:30 x wall walks
2 sets:
3 hang power snatches
3 overhead squats
3 hang squat snatches
3 snatches
Metcon
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