FT: Clean & Jerks, Rows and Clean & Jerks
For time:
20 Clean & Jerks (135#/95#)
Row 1000m
20 Clean & Jerks
Author: snoridgecf
CrossFit Games Open 15.3
CrossFit Games Open 15.3
Complete as many rounds as possible in 14 mins of:
7 Muscle-ups
50 Wall Balls, 20/14 lbs, 10/9 ft
100 Double Unders
You can enter in your time break time in the notes.
CrossFit Games Open 15.3 & CrossFit Games Open 15.3 – Scaled
CrossFit Games Open 15.3
“Workout 15.3”
RX’d and Teens 16-17:
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (20#/14#) to 10 ft. / 9 ft.
100 double-unders
Enter in your time break time for last round completed (100 DU’s).
CrossFit Games Open 15.3 – Scaled
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots (20#/10#) both to 9 ft.
200 Single-unders
BTWB
Photos by Rob W.
So many PR’s! Friday Night Lights exceeded our expectations with many achieving Muscle-Up PR’s whether it was their first, or their first time stringing them or getting them in a WOD. Seeing the women get on the rings and get through muscle-ups is also a big PR for the gym in the Open.
If you are motivated to get a muscle-up then you must practice strict pull-ups, strict ring dips, strict chest-to-bar pull-ups, muscle-up progressions, kip-ups from the floor AND do a ton of false grip work (hangs, pull-ups, transitions). You cannot “will” yourself to get a muscle-up if you do not have the raw strength, skill, and coordination first. You MUST practice. A lot. You have to be diligent to work on all of the pieces, and be patient. If you try to skip any of the pieces you risk injury. Do not just jump on the rings and start flailing around. Even though we program MU progressions/practice every month, you don’t need to wait to work on the requisite skills. Put in the homework. 3-2-1 Go!
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Results 15.3 RX and Scaled
Results cont
Bench Press 3-3-3
Bench Press 3-3-3
Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 3-3-3 & 3 RFT: Squat Cleans and Box Jumps & Sit-up (abmat)
3 RFT: Squat Cleans and Box Jumps
3 rounds for time of:
10 Squat Cleans (135#/95#)
20 Box Jumps(24″/20″)
Post total time.
Sit-up (abmat) : 100 Reps for Time
For time:
100 ABMAT Sit-ups
BTWB
Tomorrow is 15.3. See below for the RX and Scaled version and plan accordingly. One note: there is a tiebreak time that is to be recorded after each set of 100 DU’s is completed. Make sure if you are judging you read the PDF link below!
Note the scaled version has a 9 foot target for both men and women for wall balls. Also the scaled for women’s WB is 10#.
“Workout 15.3”
RX’d and Teens 16-17:
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (20#/14#) to 10 and 9 feet
100 double-unders
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
Scaled:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots (20#/10#) both to 9 feet
200 single-unders
For complete workout standards, video and scorecard click here.
Watch archive footage of Julie Foucher and Lauren Brooks on Workout 15.3 on the CrossFit Games site.
“The Wall Ball” – [video]
Hang Squat Snatch 1-1-1-1-1 & 12-9-6-3: Power Snatches and Burpees
Hang Squat Snatch 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
* Choose high hang, mid hang or low hang (above knee) position.
12-9-6-3: Power Snatches and Burpees
12-9-6-3 reps, for time of:
Power Snatch (155#/105#)
Burpee
BTWB
Reminder: Thursday there is no 6am class (moved to Monday’s during the Open).
Come in at 5pm Thursday to watch the Open 15.3 WOD announcement featuring Julie Foucher and Lauren Brooks.
Photo of Jeremy by Rob W.
Handstand Push-ups
Handstand Push-ups & FT: 400m, Rope Climbs, Push Press
Handstand Push-ups
Every 1 min for 5 mins complete:
5 Handstand Push-ups
* Kip or Strict or deficit. Or complete HSPU Practice (Box Pike, AbMat, negatives, strict press)
FT: Run 400m, Rope Climbs, Push Press
For time:
Run 400m
6 Rope Climbs 15 ft
21 Push Press (115#/75#)
Run 400m
4 Rope Climbs 15 ft
15 Push Press
Run 400m
2 Rope Climbs 15 ft
9 Push Press
* Scale 2 Supine Rope Climb to 1 Rope Climb
A strong grip and solid foot lock is required for a rope climb. Use that time after your WOD to work on developing your foot lock and leg wrap (make sure you wrap your calf/shin).
This Thursday remember there is no 6am class (moved to Monday’s during the Open). Come in at 5pm to watch the 15.3 announcement. Hopefully CF gets their stream fixed as it wasn’t our TV but their crappy feed!
Congrats to Adam for passing the Advanced RX Test tonight.
Front Squat 5-5-3-3-1-1-1 & AMRAP 15 mins: Muscle-ups, Wall Balls and 200m
AMRAP 15 mins: Muscle-ups, Wall Balls and 200m
Complete as many rounds as possible in 15 mins of:
3 Muscle-ups
15 Wall Balls (20#/14#)
Run 200m
* Scale 5 Ring Dips each round (for 3 MU)