STRENGTH 10 min to build to heavy clean and jerk

 

W.O.D. 12 min AMRAP

- 5 C&J (Rx: 95/135, Comp: 115/185)

- 50 DU

- 10 C&J (Rx: 95/135, Comp: 115/185)

- 100 DU

- 15 C&J (Rx: 95/135, Comp: 115/185)

- 150 DU

Strength

10 min to build to a heavy Squat Clean

W.O.D.

For Time:

= 30 squat cleans for time (95/135)

*10 min TC

     

W.O.D.

For Time:

- 600m Row

- 30 S2OH (75/115)

- 30 T2B

- 600m Run

- 5 Rope Climbs

*18 min TC

W.O.D.

For Time:

20 min EMOM

:20 sec of work, :40 of rest

Even Min: Ring Push Ups (scale: HR push ups)

Odd Min: Strict Pull Ups (scale: banded strict pull ups)

W.O.D.

3 min AMRAP Burpee Pull Ups

(If you use bands for pull ups, scale to rig touch burpees)

         

10-8-6-4-2-1-1-1 DL (25 min)

W.O.D.

3 RFT

- 25 KB Swing (35/53)

- 200m Run

*2 scores: DL weight and Time

27-21-15-9 reps for time of: - Row (calories) - Thrusters

Rest or come in and mobilize if you're doing the Open

If you're not doing the Open - W.O.D.

- 25 HR push ups

- 50 KB swings (35/53)

- 75 ab mat sit ups

- 100 DU (300 singles)

     

W.O.D.

3 min on/1 min off

- Row for calories

- T2B

- Strict press (45/65)

- V-ups

*score is total reps

     

W.O.D.

21-15-9

- Hang Clean (95/135)

- WB (14/20)

- Pull-Ups

       

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.

Men clean 185 lb. Women clean 125 lb.

If Doing the Open 15.4

Rest or come in and mobilize

 

If Not Doing the Open 15.4

W.O.D.

5 RFT

- 8 KB SDLHP (35/53)

- 8 KB Swings (35/53)

- 8 KB Goblet Squats (35/53)

- 200m Run

     

Push Press 10-8-6-4

W.O.D.

10 min AMRAP

- 15 Ab mat sit ups

- 10 S2OH (65/95)

- 5 HSPU

Chipper:

- 1,000m Row

- 30 Pull Ups

- 30 Box Jumps (20/24)

- 30 Deadlifts (145/205)

Immediately at the completion of your WOD, get into 5-5-5-5-5 for DL with 90 seconds rest between sets.

Front Squat 10-8-6-4

[caption id="attachment_6477" align="alignright" width="300"] 7 i1uvit athletes got their first Muscle Ups during CrossFit Open 15.3[/caption]

WOD:

21-15-9

- Thruster 70/100

- Bar Facing HR Burpee