Alright!!! 23.3 has dropped!!!  Time to finish the Open on a high note!!!

Warmup:

5 Min AMRAP:
30 Single Unders/15 Dubs
10 Plank Shoulder Taps + 1 Wall Walk
5 PVC Muscle Snatches
10 OH Alt lunges w/PVC
5 PVC Snatch Grip RDLs

Then…
With empty barbell
3 Hang Power Snatch
3 OHS
3 Hang Snatch
3 Power Snatch from Mid Shin
work up in weight on Snatch, doing 5-7 reps every time

Then…
3 Min Wall Walk practice (make sure you can meet standards)

WOD:

Video courtesy of The CrossFit Games

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)

Bar weight:

Female: 65 lb, 95 lb, 125 lb, 155 lb

Male 95 lb, 135 lb, 185 lb, 225 lb 

For movement standard, floor set-up, all scale options for other ages groups, and score sheets click here

Scaling Options:

Wall Walks -> Scaled Wall Walks (see illustration below)

Double Unders -> Single Unders (50)

Bar weight -> Male: 65/95/115/135 Female: 45/65/75/85

Strict HSPUs -> Hand-release push ups

Cool Down:

1 Min of Calf Pedaling in Downward Dog

 

Scorpion Stretch – 1 Min per side