The Bluegrass Way “Nancy” 5 RFT: 400m Run 15 OHS, 95/65 (25 minute time cap) then with remaining time *work up to a heavy hang squat snatch *work up to a heavy squat snatch EXTRA WORK: Find 3 RM front squat then EMOMx10: Odd: 10 Kipping HSPU, Open Standards Even: 20 Wall Balls, 20/14
Blanch the brussels sprouts in boiling salted water for 3-4 minutes until fork-tender. Drain and refresh under cold water.
CrossFit® Open 15.3 Replay 14min AMRAP 7 Muscle-Ups 50 Wall Balls 100 Double Unders
In preparation for our replay of 15.3 tomorrow check out the live announcement of 15.3 from this years games.
[Part A] Clean & Jerk 3-3-3 Clean & Jerk [Part B] Barbara 5 Rounds For Time With 3 Minutes Rest Between Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats [Part C] Metcon 4 Minute Amrap Burpee Box Jump (30/24)
[Part A] Front Squat 1-1-1-1-1 Front Squat [Part B] Metcon For Time: Row 1000m Run 200m Row 800m Run 400m Row 600m Run 600m Row 400m Run 800m Row 200m Run 1000m
[Part A] Hang Power Clean 10 Minutes EMOM – 5 Reps @75% of Power Clean Max [Part B] Metcon 15min AMRAP 20 Shoulder Press (75/45) 20 GHD’s
