Mar 2, 2023
Conditioning
23.3
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)
Notes
You can read all workout descriptions and standards here
Mar 1, 2023
Conditioning
EMOM 25
1 – :40 easy/mod bike/row
2 – 12 KB snatch
3 – 10 burpees
4 – 10 m unweighted walking lunge
5 – 12 goblet squats
Notes
Today’s workout is an EMOM of rowing/biking, KB snatch, burpees, lunges, and goblet squats. You will complete 5 rounds of these exercises throughout the workout.
As with the past two Thursdays, this workout is meant for you to get a good sweat and feel ready to go for 23.3!
Your machine pace should be slightly faster than conversational.
The KB weight should be something light that allows you to move through the snatches smoothly and unbroken.
Burpees should be completed in :40 or less. You may adjust the number of reps as necessary.
The lunge will be done with no weight.
The goblet squats will be done with the same weight as the KB snatch.
