03/20/2015

Main – WOD

SLC Barbell is cancelled this weekend, see you next weekend at noon for some snatch PRs!

Warm-up

500m row

Group warm-up starts at 5 mins after the hour!

Weightlifting

Rest 1:00 between A1 and A2

A1 and A2 is optional if you’re posting a score for 15.4 or if you are lazy.

A1: Max rep push-ups (3 sets of max effort push-ups, record largest set)

A2: Max rep strict pull-ups (3 sets of max effort pull-ups, record largest set)

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

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.

185lb/125lb

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

SLC RECOVERY

4-6 rounds at an easy pace

1:00 row

1:00 hollow rocks

1:00 AD

1:00 sit ups

1:00 run

1:00 light TGU

Friday, March 20th, 2015 at 2:00 am / WOD