15 - 21 March 2015

Sunday 15 March 2015 - 15.3 CrossFit Open 2015
[WU]  Row 2x250 with squats and pushups in-between
4 Rounds (not timed)
2 Muscle Ups
5 Wallballs
15 Double Unders
[1]  15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
*Men use 20-lb. ball to 10 feet
Score:  425 Reps (2 rounds + 7 muscle ups + 50 Wallballs + 54 Double Unders)
Tiebreak:  9:18

Monday 16 March 2015
[1]  Alternating EMOM for 14:00-
[a]  1 Three Position Snatch (floor, hang, power position)*
Weight:  up to 165 for multiple sets
[b]  10 6″ Target Burpees
[2a]  5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.
Weight:  up to 265
[2b]  4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.
[3a]  9:00 AMRAP of:
15 Calorie Row
15 Thrusters 135/95#
Score:  2 rounds plus 3 thrusters

Tuesday 17 March 2015
[1]  Rest / Recovery
[2]  Welcome Thea Rose Southards to the world!!!

Wednesday 18 March 2015
[1]  Hang Snatch
Weight: 155, 165, 175, 185, 195, 205 (PR)
[2]  Class WOD but at 12:00 min AMRAP
Front Squat sets during WOD at: 20@155, 15@185, 10@205, 5@225.
Score: +1 Front Squat at 2nd round of 225
[3]  Push Press/Jerks
Weight: 10x135, 10x165, 10x185.
[4]  Large Chocolate Milk and Chicken Wings

Thursday 19 March 2015
[1]  Alternate between ~90 sec rest after each pair
- 10x3 Back Squats @ 325lbs
- 10x3 HSPU, 8" Deficit off of Parallel bars
[2]  4 Rounds for time
15 Cal Row
15 GHD Situps
Time:  7:44

Friday 20 March 2015
[1]  Rest/Recovery
[2]  Mobility for 15.4

Saturday 21 March 2015 - 2015 CrossFit Open 15.4
[1]  EMOM for 5:00 (5 rounds)
3 Power Cleans - from 155lbs increase by 10s to 195lbs
3 Deficit HSPU - 4"
[2]   15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Score:  79 Reps; tie break at 2:07