CrossFit Open Workout 24.3
All for time:
5 rounds of:
10 thrusters, 95/65
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, 135/95
7 bar muscle-ups
Time cap: 15 minutes
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Sunday Funday @ 8 am
Rugby Team Training @ 9 am
Warmup: 12 minutes of:
10 lateral bench step overs,
10 Calorie row,
10 spider pushups,
10 weighed stepups,
10 Ring rows
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Strength/Skill: Snatch High Pull 5x3, Hang Power Snatch 10x2
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WOD: OTM x 20 minutes:
Odd Minutes: 3 Snatches,
Even Minutes: 3-5 HSPU's
Warmup: 4 Rounds of
5 pullups,
10 pushups,
15 Ab mat situps
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Body Building: Super Set x 5 Rounds
Bench Press x 6,
Banded High Pulls x 6,
Banded Pull Aparts x 6,
Banded Tricep Push downs x 6,
Single Arm Banded Press x 6,
Banded Paloff Press with Rotation x 6
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WOD: 12 Minute AMRAP:
8 KB Goblet Squats,
8 Single KB Front Rack Lunge Steps,
8 Burpees over KB
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Endurance: Meet at ECF @ 530 am
30 Minute AMRAP:
8 KB Goblet Squats,
8 Single KB Front Rack Lunge Steps,
8 Burpees over KB
with both partners running around the building after each round