7 rounds for time
25 double unders
15 sumo Deadlift high pulls @ 53/44#
Nicole and Ashley may sub ring rows for SDLHP
Monday, March 9, 2015
CrossFit Open 15.2
In 3 minutes:
2 rounds
10 overhead squats @ 95/65#
10 chest to bar pull-ups
In 3 minutes:
2 rounds
12 overhead squats @ 95/65#
12 chest to bar pull-ups
In 3 minutes:
2 rounds
14 overhead squats @ 95/65#
14 chest to bar pull-ups
And so on... Workout ends when you can no longer complete the given amount of work in the 3 minutes given
In 3 minutes:
2 rounds
10 overhead squats @ 95/65#
10 chest to bar pull-ups
In 3 minutes:
2 rounds
12 overhead squats @ 95/65#
12 chest to bar pull-ups
In 3 minutes:
2 rounds
14 overhead squats @ 95/65#
14 chest to bar pull-ups
And so on... Workout ends when you can no longer complete the given amount of work in the 3 minutes given
March 6, 2015
AMRAP in 7 minutes
Burpees*
*You must jump to a target 6" taller than your vertical reach
Love,
Ashley
Burpees*
*You must jump to a target 6" taller than your vertical reach
Love,
Ashley
Thursday, March 5, 2015
For time:
500 meter row
21 deadlifts @ 225/155#
500 meter row
15 deadlifts @ 225/155#
500 meter row
9 deadlifts @ 225/155#
Rest
Cash out:
3 sets of 6 Turkish get-ups (increase weight each set if possible, alternate arms each rep, use dumbbells)
3 sets of 10 good mornings (increase weight each set if possible)
500 meter row
21 deadlifts @ 225/155#
500 meter row
15 deadlifts @ 225/155#
500 meter row
9 deadlifts @ 225/155#
Rest
Cash out:
3 sets of 6 Turkish get-ups (increase weight each set if possible, alternate arms each rep, use dumbbells)
3 sets of 10 good mornings (increase weight each set if possible)
Wednesday, March 4, 2015
5 rounds for time
10 burpees
20 pull-ups
30 wall ball shots @ 20/14#
40 kettle bell swings @ 1.5/1 pood
50 double unders
10 burpees
20 pull-ups
30 wall ball shots @ 20/14#
40 kettle bell swings @ 1.5/1 pood
50 double unders
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