WOD: Friday, March 3

Hey team!

The last week of the #CrossFit Open is upon us.

This week, we’re going to do the Open WOD first, and then do some accessory strength work to finish out the class.

Open WOD 23.3 starts with 2 rounds of wall walks, double unders and snatches.

If you finish those two rounds within 6 minutes, you get to continue on.

*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)

*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)

Mod to single unders and HRPU
Scaled weights:
(45, 65, 75, 85)
(65, 95, 115, 135)

For the deadlifts today, our focus is going to be on technically PERFECT movement.

You will pause for 2 seconds just below knee on the way up and lower the bar in a controlled fashion each rep. These will be dead stop reps.

The focus MUST be on maintaining TENSION through the complete movement. You will probably need to go lighter than you think.

If there are not enough bikes, it’ll be a 70/55 calorie row.

For the squats, we are taking the bar from the floor. Scale to a weight you can complete in 2-3 sets.