Crossfit Open Workout 23.3
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)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
Equipment:
To complete the workout, you’ll need the following equipment:
Pull-up bar.
Barbell, plates, and collars.
Jump Rope
- Chalk (optional)
See our Equipment subside for more tools, tips and inspiration!
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NOTES
This test begins on the far side of the 8-foot line facing the wall.
After “3, 2, 1, … go,” move to the wall and complete 5 wall walks.
Then, cross over the 8-foot line and complete 50 double-unders.
Next, move to the barbell and complete 15 snatches at the first weight.
Then, repeat the sequence of 5 wall walks and 50 double-unders, then 12 snatches at the second weight.
If you complete the 12 snatches at the second weight under the 6-minute time cap, add 3 minutes to the time cap and immediately continue with 20 strict handstand push-ups, 50 double-unders, and 9 snatches at the third weight.
You do not need to wait until the 6-minute mark to begin the strict handstand push-ups. If you complete the 9 snatches under the 9-minute time cap, add 3 minutes to the time cap and immediately continue with 20 strict handstand push-ups, 50 double-unders, and 6 snatches at the final weight.
You do not need to wait until the 9-minute mark to begin the strict handstand push-ups.
If the athlete completes all of the reps under the time cap, their score will be the total time taken to complete the test. If the athlete reaches the time cap before completing all of the reps, their score will be the total number of reps completed.
- The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the snatches are 15 kg (35 lb), 20 kg (45 lb), 25 kg (55 lb), 29 kg (65 lb), 34 kg (75 lb), 38 kg (85 lb), 43 kg (95 lb), 52 kg (115 lb), 56 kg (125 lb), 61 kg (135 lb), 70 kg (155 lb), 83 kg (185 lb), and 102 kg (225 lb).
