3/23/15: Monday:

STRENGTH

7 x 1+1+1

front squat + push press + thruster

METCON

12-9-6-3

thruster 95#/115#/135#/155#

100m run in between each set

4 mins rest

3-6-9-12

thruster 155#/135#/115#/95#

100m run in between each set

  

3/20/15: Friday: 15.4!

 

 

CrossFit Games Open Workout 15.4

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
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

Clean weight 185#/125#