WOD: Friday AND Saturday, March 13 and 14, 2015 (+ Saturday lifting)

Friday we are doing CrossFit Open workout 15.3. Saturday also has optional lifting after or instead of 15.3

(A) Soft Tissue

(B) GymNASTY Mobility

(C) Review of Movements for 15.3

  • Muscle Ups
  • Wall Ball Shots
  • Double Unders

(D) Warm Up Heat 1

(E) Heat 1: Complete as many rounds and reps as possible in 14 minutes of:

7 Muscle Ups
50 Wall Ball Shots 20/14 lbs. to 10'/9'
100 Double Unders

15.3 SCALED FOR OPEN PARTICIPANTS: Complete as many rounds and reps as possible in 14 minutes of:

50 Wall Ball Shots 20/14 to 10'/9'
200 Single Unders

15.3 SCALED FOR NON-OPEN PARTICIPANTS (FRIDAY ONLY IN THE PARKING LOT)
40 One Kettlebell Thrusters (20 per side/arm) 16kg/12kg
200 Lateral Parallette Jump Overs

(F) Heat 2, then Heat 3, Heat 4, etc.

(G) SATURDAY LIFTING PART I (for those that either did the Open workout on Friday OR those that are not registered Open athletes ... non-registered athletes may not do the Open workout today/Saturday)

  • Front Squats 5x5 @ 80-90% of your 1RM
  • Strict Press 5x5 @ 80-90% of your 1RM

(H) SATURDAY LIFTING PART II (all athletes)

  • Deadlifts 5x5 @ 80-90% of 1RM ... trainer will force you to go lighter if you cannot keep a flat back
  • Snatch Grip Behind-the-neck-press 5x10-14 @ 33-85 lbs.
  • Alternating Sets of
    • 5x15-30 Bench Reverse Hyper
    • 5x15-30 Hollow Rocks
  • 30-50 Cat Cows