WORKOUT 15.4 Complete as many reps as possible in 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
Mobility for CrossFit Open 15.4 -Strategy -Skill Work -Mobility
THE CROSSFIT OPEN – QUALITY ASSURANCE TESTING Ladies and gentlemen… It’s CrossFit Open time. Week 4 of the CrossFit Open is upon us and 15.4 will be announced this evening. Anxiety, anger, thrill, excitement, and many other emotions overcome each athlete upon the “Dave Castro” announcement. The result of that
Handstand Push ups, 10 reps Row, 20 Cals Power Snatch 135#/95#, 30 reps Post time to comments.
Complete as many rounds and reps as possible in 12 minutes of: Overhead Walking Lunge 30 reps, 75#/55# Double Unders, 60 reps Post rounds and reps.
Push Press 5-5-5-3-3-3-1-1-1-1-1 Post load to comments.
Gaza 5 rounds for time of: 35 kettlebell swings, 1.5 pood 30 push-ups 25 pull-ups 20 box jumps, 30-inch box 1-mile run Post time to comment. U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013, when his F-16 jet went down in the Adriatic
Rest day Closed
WORKOUT 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Notes This workout begins with the athlete standing under the rings. At the call of
Open Gym Strategy for open 15.3