Friday March 27

Friday 15.5

27-21-15-9
Row for calories
Thrusters (95/65)

We will substitute Sumo deadlift highpulls (45/30) for the rowing. Working on access to a rower for Spencer and Jennie.

Thursday March 26

CrossFit main site has a rest day programmed for today. I take that as a bad omen for 15.5

Therefore…I give you EMOM Thursday. We’ll get some good snatch practice and some work performed but not kill ourselves before Friday.

Burgener warmup – PVC, empty bar, ease up to working weight

EMOM 15:
3 hanging snatch
3 burpees

Wednesday March 25

Wednesday

Skill – KB cleans: practice form.
20 cleans each hand

5 rounds for time:
5 ring dips
5 tire flips.
Run out the back door and then around front for tire flips.
Silliness: Keep your KB (from cleans earlier) close to you throughout the WOD

Monday March 23

Monday

Pistol progression (supported, sitting on box, standing on box etc)

4 rounds for time:
300 m run
10 pistols (5L/5R)
15 hand release pushups

Friday March 20

Friday
I’m only going to post the scaled version. I think Chris and John win something for guessing handstand pushups in the Rx version.

AMRAP in 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.