S&C 03/06/2023

Grit Strength and Conditioning – Strength & Conditioning

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 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

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