04.20.16
The Bluegrass Way 18 minutes to find 1 RM split jerk (from rack) then 5 Rounds: 60 DU 40 Squats 20 Cal Row EXTRA WORK: 6 Rounds for time of: 5 TnG Unbroken Squat Cleans at 205/145
The Bluegrass Way 50 Clean and Jerks(135/95) Every minute on the minute, including the first minute, complete 5 pull ups *NO PULL-UPS after 10 minutes, just complete the remaining cleans RX+ = C2B PU then partner WOD (1 athlete working at a time) 100 CAL Row 200 KB snatches (53/35)
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