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.