3/18/15: Wednesday:
bench press 5×5
-50 calorie row buy in-
3 rounds
10 deadlift 225/155
3 rope climb
50 double under
-50 calorie row buy out-
bench press 5×5
-50 calorie row buy in-
3 rounds
10 deadlift 225/155
3 rope climb
50 double under
-50 calorie row buy out-
5 sets : hang squat clean + squat clean + push jerk + split jerk
15 min amrap
2 clean and jerk 155#/105
1 round of cindy (5 pull-up, 10 push-up, 15 air squat)
*increase clean and jerk by 2 reps each round*
back squat 7×3
14 min emom
even mins : max handstand push-ups
odd mins : max thrusters 95#/65#
-1 min rest-
14 min emom
even mins : max ball slams 30#/20#
odd mins : toes to bar
CrossFit Open WOD 15.3
14 minute amrap
7 muscle ups
50 wall balls
100 double unders