Clean & Jerk Technique

A. EMOM x 3 minutes:
3 Clean & Jerks (light load)
Rest 1 minute
EMOM x 3 minutes:
2 Clean & Jerks (moderate load)
Rest 1 minute
EMOM x 7 minutes:
1 Clean & Jerk (Build in load)

B. Partner workout
For time:
5-4-3-2-1-2-3-4-5 repetitions:
Unbroken Clean & Push Jerk *
*Choose a weight to allow for linked repetitions.
Both partners to complete all repetitions (29 reps)

Photo: So pumped to seeing Dani A smashing the Open 23.3. Side note: Dani is our in house travel agent. If you are looking to travel Dani is the person to see.

For time:
Bike/Row 2000m/1000m
10 Strict Pull-ups
10 Dumbbell Strict Press
20 Kipping Chest to bar
20 Dumbbell Push Press
30 Kipping Pull-ups
30 Dumbbell Push Jerk
20 Kipping Chest to bar
20 Dumbbell Push Press
10 Strict Pull-ups
10 Dumbbell Strict Press
Row/Bike 1000m/2000m

*Start on Row or Bike and finish on the opposite machine.

Photo: Deb wall walks Open 23.3. One of my favourite moments during the Open. Deb fought with all she had to complete 23.3 RXD. With multiple misses she did not falter in attitude or perseverance. She trusted Dob, took coaching advice and achieved so much. Thank you Grant_a_w – I was hoping someone else was witnessing the same thing as me.
Proud is an understatement!!!

A. Front Squats 3-3-3-3-3

B. AMRAP in 15 minutes:
Run 360m
20 Russian Kettlebell Swings 32/24kg

Photo: Competition was fierce and stakes were high for best dressed – Open 23.3, however Riley came out on top. He didn’t wear the dress and heels through the WOD however his pearls remained in place. Well done Riley- earning 3 points for your team.

Thank you to our awesome crew who joined us for past 3 weeks of fun and Saturday night for celebrations.

The winning team: “Pink Sisters & their Incredible Misters” lead by the incredible Sas, came out on top- 1st place. 1st Prize is group session at Recovery Hub.
Team members: Sara, Cam, Chrissie, Dee, Dob, Geordie, Georgia, Jesse, Josh, Michael, Nata, Natalia, Penny, Riley, Torah, Andy.

Due to high demand of athletes wanting to do or repeat we will continue to run the Open 23.3 workout at all sessions today. An alternate workout will also be provided.

Open 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)

Come and join us for our last Open workout. We had a big crew hit the workout yesterday and we are aiming to get as many people through today. Participation points will be calculated tomorrow so Team Winners can be announced at the after party.
To allow the morning to run smoothly please watch the workout standards prior to coming in.
We would love to see you all at our after Party at Paradise Rum Distillery from 6pm.

Open 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)

Open 23.3 announcement at 6am Click here to watch.
Note: We will be running the Open workout from 4pm on Friday, and from 7am on Saturday.
Our goal is to get as many athletes through on Friday and Saturday morning (participation points). Team points will be calculated on Saturday to allow for presentation of the winning team Saturday night.

A. Technique focus:
Hang Snatch Pull + Hang Snatch + Overhead Squat

B. Five minutes for max meters:
Bike/Row/Ski Erg

Photo: Part of Team “Pink sisters and their incredible misters”. Congratulations to Josh for taking out “Best dressed” for 23.2 – adding 3 points to his team.

Reminder: OPEN 23.3 – FRIDAY & SATURDAY.
Friday afternoon from 4pm, and Saturday morning from 7am. Our goal is to get as many people through Friday & Saturday so we can kick off our heels Saturday night!!

AMRAP in 20 minutes:
Max hang
25 Sit-ups
Run 560m


Photo: Greggy – Team captain “Greggy’s Killer Crew”. Unfortunately Greg won’t be joining us for our end of Open celebrations, instead he will be leading a group through Kokoda – check out www.kokodaspirit.com.au
to learn more.
Greg- thank you for everything. We are happy you have left Mark with the winning acceptance speech.

A. Work to a heavy Hang Clean (Power or Squat)

B. Five rounds for time:
10 Hang Power Cleans *
5 Wall walks
Rest 1 minute
*Choose a weight that allows for unbroken hang cleans on the first round.

Photo: Sam hitting a PB thruster during Open 23.2B. This is what the IN-BOX OPEN is about!! Pushing a little harder with the support of friends. This is Sam’s first Open – he signed up with no hesitation and has pushed himself so hard each week. Awesome to witness!!!
As always thankyou @Grant_a_w for always capturing our special moments.

With 23.2 behind us, there is only 1 week remaining of the Open. Reminder: this week we will be running Friday night Open and Saturday morning to ensure we can all let our hair down Saturday night.
Paradise Rum distillery booked from 6pm.

A. Back Squat 5-5-5-5-5

B. Ascend as far as possible in 10 minutes:
10-20-30-40-50… etc
Double-unders (unbroken).

Photo: Evie mid Burpee pull-up. What a photo!!! Thank you to Grant for another epic photo. So proud of Evie and what she is achieving. Keep it up Evie.
So happy to have your Mum (Kara) joining in on the fun as well.

What an epic Saturday!!! 35 people through the Open workout and so many amazing efforts. Thank you Grant Williams for volunteering so much time, spending endless time in the gym to photograph our community at their best and worst. These are amazing!!!

Reminder-
Team points= 1 point for participating. Bonus points for the best dressed, “That’s the Spirit” & additional points awarded for Top 3 athletes.
Bring your pom poms and join us!!!

Nominations – please get these to Marie by Wednesday 5pm.
“That’s the spirit”
“Best dressed”

For those that have completed the workout and not wanting to have a second attempt – an alternative workout will be available. Please note: Only first attempts will count on the IN-BOX Open score board.

Open Workout:
23.2A:
Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

Please know standards prior to coming in – Open 23.2 Standards video

Photo: Congratulations to all of our first time Open participants.
Bernie joining the fun on Saturday morning. Working hard is better with amazing people!!!