Lamentablemente, todo lo que empieza tiene que acabar. Le damos cierre a las FRIDAY OPEN NIGHTS con el 23.3, un viejo y confiable esquema de repeticiones en el que vamos trabajando contra reloj para ganar más tiempo en el workout. Una mezcla entre hand stand push-ups, saltos a la cuerda y snatches.

Última noche de OPEN en el box. Pareciera que todo se acaba pero en realidad ¡todo comienza aquí!

Les comparto tres de las versiones publicadas para este año:


23.3 VERSIÓN RX

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

 


23.3 VERSIÓN SCALED

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 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, 65, 75, 85 lb

♂ 65, 95, 115, 135 lb

 


23.3 VERSIÓN FOUNDATIONS

For time:

5 bear crawls

50 jumping jacks

15 snatches

5 bear crawls

55 jumping jacks

12 snatches

5 bear crawls

60 jumping jacks

9 snatches

5 bear crawls

65 jumping jacks

6 snatches

 

♀35 lb* ♂45 lb*

 

Time cap: 12 minutes

*The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.

 


 

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