Snatch

3, 6, 9, 12, 15, 12, 9, 6, 3

• Assault Bike Cals
• Snatches (75/55)
• Dips

Every 4 minutes for 4 rounds

• 60 jump ropes or 40 plate step-ups
• 20/16 Cal AB Bike
• 10 alt 1 arm Dumbbell Snatches (50/35lb)

25 min AMRAP

• 5 x DB Devil Presses
• 50m Run
• 8 x Toes-to-Bar
• 50m Run
• 5 x Man Makers
• 50m
• 8 x Pull-ups
• 50m Run

Deadlift Session

• 2 x 5 (135/85)
• 1 x 5 (185/105)
• 1 x 3 (225/125)
• 1 x 2 (275/ 155)
• 1 x 5 (315/ 175)

Partner For Time (40,30,20,10)

• Ski Erg Cal
• 1-arm Alt DB Hang Snatches (50/35)

For Time

• 63 Deadlifts
• 45 Hang Power Snatches
• 27 Overhead Squats

95lb for Comp or 75lb for fitness

Reverse Hypers

• 3 x 15 (50% of max back squat)

10 rounds every 1.5 minutes

• 2 x Snatch (increase weight)

30, 20, 10 For Time

• Cal Ski Erg
• Hang Snatches (75lb/55lb)

4 rds for Time

• 50cal Assualt Bike
• 25 kb Russian swings. (53/35)
• 10 barbell Snatchs (95/65)

25min AMRAP

• 500m Row
• Light Grace (30 clean and Jerks) 95/65

• 500m Row
• Light Isabel (30 Snatches) 95/65

• Max Row for the remainder of the time

Score: Rowing Distance
Tip: Get back to Rower before the counter resets.

12 min AMRAP

• 8 dumbbell snatches, arm 1. (50/35)
• 8 overhead lunge, arm 1
• 8 dumbbell snatches, arm 2
• 8 overhead lunge, arm 2
• 40 single unders

Crossfit Open workout Scaled 23.3

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)

♀ 45 lb, 65 lb, 75 lb, 85 lb
♂ 65 lb, 95 lb, 115 lb, 135 lb