CrossFit Open 23.3 Workout Description and Strategies
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Workout 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
Minimum Acceptable Rx Weights in Kilograms:
- M: 43kg, 61kg, 83kg, 102kg
- W: 29kg, 43kg, 56kg, 70kg
Scorecards and Descriptions
Strategy Guides
- Invictus Fitness Blog and Video, including Nutritional Guidance
- Mayhem Athlete Tips Video with Rich Froning
- Team Soul Training Guide
- Misfit Athletics Video – Quick Tips
- Misfit Athletics Video – Full Breakdown
- The Progrm Guide from John Singleton and team
- The Training Plan Guide from Jami Tikkanen and team
- Cowboy Way
- WODprep – Article
- WODprep – Video
We will be updating this page regularly with strategy guides as they come in. Please email [email protected] to submit one we’re missing.
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