23.02.03

GOOGLE DOC FOR FRIDAY NIGHT LIGHTS

OPEN WORKOUT 23.3

INTENDED STIMULUS

Some athletes should enter the third round with 185/125-lb snatches.

Overall, this heavy, high-skill workout heavily fatigues the shoulders. Consider using a power snatch for as long as possible and breaking movements up to avoid rep failure.

Have a plan to break the snatches into descending rep schemes for the first two barbells, then into quick singles on the moderate-to-heavy barbells.

New athletes should consider the beginner scaling option and increase weight only if their technique is sound.

If you are submitting an official score, remember to adhere to the official movement standards from games.crossfit.com.

RX

Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (95/65 lb)
5 wall walks
50 double-unders
12 snatches (135/95 lb)

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 (185/125 lb)

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 (225/155 lb)

INTERMEDIATE

(Scaled Option)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (65/45 lb)
5 scaled wall walks
50 single-unders
12 snatches (95/65 lb)

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 (115/75 lb)

If completed before the 9-minute cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (135/85 lb)

BEGINNER

(Foundations Option)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 bear crawls
50 jumping jacks
15 snatches (45/35 lb)
5 bear crawls
55 jumping jacks
12 snatches (45/35 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
9 snatches (45/35 lb)

If completed before the 9-minute cap, add 3 minutes to the time cap and complete:
5 bear crawls
65 jumping jacks
6 snatches (45/35 lb)

SKILL WORK

Rest, stretch, recover

STRETCHING

1-minute couch stretch/leg
30-second elevated pigeon stretch/leg
30-second doorway pec stretch/arm

WHITE BOARD BRIEF

Target | 137+ reps

This is the final week of the 2023 NOBULL CrossFit Games Open! 23.3 is a challenging mix of high-skill movements that induce significant shoulder fatigue.

Consider using power snatches for as long as possible without failing a rep. Only resort to a squat snatch if you need to make the designated weight.

Descending rep schemes for 15 snatches (e.g., 6-5-4) and fast singles on the remaining bars will help you keep moving while conserving energy.