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CrossFit Open Workout 15.4

Spend 15min catching up on any strength/skill you have missed this week.

Conditioning.

5 x on every 3min complete

200m run
21 russian swings 24/16kg
12 pull up

Strength.

Floor press 5,5,5,5,5rm

Conditioning.

10min amrap

5 wall walks
10 burpee box jump 24/20
40 double unders

Skill.

15min build to a heavy 2 rep hi hang snatch

Conditioning.

10-8-6-4-2 hang power snatch 50/35kg

4-8-12-16-20 toes to bar

Strength.

Back squat 3 x 5 add 2.5-5kg from last wk.

Conditioning.

400m run
20 pull up
20 front squat 70/45kg
400m run
15 pull up
15 power clean 70/45kg
400m run
10 pull up
10 clean 70/45kg

Conditioning.

18mn amrap

400m run
10 kettlebell burpee box step overs 24/16kg 20″
15 deadlift 90/62.5kg
20 pull up

CrossFit Open 15.3

Midline.

Dead bugs

Conditioning.

21-18-15-12-9-6-3 wall ball 10’/9′ 9/6kg
After each rd complete 30 double unders 5 burpees

Strength.

Floor press
3 x 5 add 2.5kg from last week
Superset with
Ring rows
3 x 10

Conditioning.

4 x 2min amrap
10 push press 52.5/35kg
10 kettlebell swings 24/16kg
10 sit up

1min rest btw amraps

Skill.

12min work up to heavy 3 rep thruster

Conditioning.

1-2-3-4-3-2-1
5 pull up
5 down/up
5 box jump 24/20

2-4-6-8-6-4-2
Thrusters 60/40kg