WODS and Latest News

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

Strength.

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

Conditioning.

7min amrap
7 toes to bar
14 alternating kettlebell snatch 24/16kg
21 double unders

Finisher.

Side pillars

Teams of 2

20min amrap
30 partner jumping burpees
20 clean & jerk *60/40kg
30 box jump overs 24/20
20 sit up with bumper plate 20/15kg

* After each round completed increase weight on clean & jerk to
70/45kg 80/52.5kg 90/57.5kg

CrossFit Open 2015 15.2 (14.2 repeat)

Spend 15min working on a skill of your choice or catch up on strength/skill work you have missed this week.

Conditioning.

4 rft
20 kettlebell swings 24/16kg
10 kettlebell front rack reverse lunges 24/16kg
40 double unders