BBQ and WOD: Saturday, March 28, 2015

BBQ @ 12:15 p.m. following the last CrossFit class.

Classes @ 9 and 10:30 a.m.

Competitors (registered CrossFit Open athletes), you will be doing CrossFit Open workout 15.5.

All other athletes:

  • Front Squats: 5 sets x 5-8 reps @ 80% of 1RM
  • Hanging Kettlebell Deficit Squats: 5 x 20-30 ... stand on a box high enough that the kettlebell will not touch the ground at full depth
  • Bent Over Barbell Rows 5x Max Reps (10-20)
  • Snatch Grip Behind the Neck Press: 5 x 10-12 @ 33-100#s (keep light or skip if your shoulders are toast from 15.4)
  • Alternating Sets of
    • 5x20-35 Bench Reverse Hypers
    • 5x20-35 Hollow Rocks

15.5. It's over! Photo by Rafael Vega