230304

5/3/1 : WEEK 4
5 Reps @ 40% Barbell Deadlift
5 Reps @ 50% Barbell Deadlift
5 Reps @ 60% Barbell Deadlift

5x140
5x175
5x210

Training Max: 345

CROSSFIT OPEN WORKOUT 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walk
50 Double Unders
(At Weight 1) 15 Barbell Power Snatch
5 Wall Walk
50 Double Unders
(At Weight 2) 12 Barbell Power Snatch

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push Up
50 Double Unders
(At Weight 3) 9 Barbell Power Snatch

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push Up
50 Double Unders
(At Weight 4) 6 Barbell Power Snatch
If you hit the time cap, enter your tie break time in the Notes!

Suggestions
Women: 65 lb, 95 lb, 125 lb, 155 lb
Men: 95 lb, 135 lb, 185 lb, 225 lb

Score: If you reach the time cap before all of the reps are completed, your score is your Total Reps.
Score: If you complete all of the reps under the time cape, your score is the Total Time.

Score: 40 reps

Warm-up 10 minute row: 2234m, 2:14.2/500m
Cool-Down 10 minute row: 2276m, 2:11.8/500m