Saturday, March 21, 2015
CrossFit Open WOD 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Thursday, March 19, 2015
For Time:
Row 1,000m
100 KB swings (55#/35#)
100 Box jumps (24″/20″)
Run 1 mile
♦ compare to 4/5/12 ♦
Wednesday, March 18, 2015
Strength
Press
Conditioning
For time:
20 Front rack lunges (95#/65#)
20 Push ups
1 Rope climb
16 Front rack lunges (95#/65#)
16 Push ups
2 Rope climb
12 Front rack lungess (95#/65#)
12 Push ups
3 Rope climb
♦ compare to 6/24/14 ♦
Tuesday, March 17, 2015
Strength
Squat
Conditioning
21 Calorie row
21 Lateral bar hop burpees
21 Deadlift (275#/185#)
21 Lateral bar hop burpees
21 Calorie row
Sunday, March 15, 2015
For time:
Run, 7 Pull ups
Run, 7 Pull ups, 7 Burpees
Run, 7 Pull ups, 7 Burpees, 7 Deadlift
Run, 7 Pull ups, 7 Burpees, 7 Deadlift, 7 Hang power cleans
Run, 7 Pull ups, 7 Burpees, 7 Deadlift, 7 Hang power cleans, 7 Push jerk
(The prescribed barbell weight is 135#/95#)
Saturday, March 14, 2015
CrossFit Open WOD 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 Wall ball (20#/14#)
100 double-unders
Thursday, March 12, 2015
For total time:
100 Push ups
EMOM 5 Deadlift (225#/155#)
Rest 5 minutes
50 Alternating weighted pistols (35#/25#)
EMOM 5 Strict pull ups
