Friday, March 3rd 2023

END OF OPEN PARTY FRIDAY NIGHT (Wear White)

WARM UP

Primer

“The Warm Up”

into

2 Sets

30 Single Unders

1 Wall Walk into :10 HS Hold

10 PVC Pass Throughs

5 PVC OHS

then,

Coach Led Barbell Snatch Warm Up

OPEN PRIMER/SNATCH TECHNIQUE

EMOM x 8

-2 Power Snatches

*the goal is not to build to a max, but build some confidence in heavier weights before we get into the workout while allowing the coaches to provide some feedback.

OPEN WOD 23.3

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