Tuesday WOD – 032415

Steph

Steph During 15.4!

The End of the CrossFit Games Open!! Friday Night Lights and After Party!
15.5 gets announced Thursday night at 8pm! So this FRIDAY night, we’re going to THROWDOWN and then CELEBRATE the END OF THE OPEN! Heats for 15.5 will start at 5:30pm. We will be providing food and beverages for all spectators and athletes that are throwing down! Please RSVP in the gym by Wednesday if you will be attending (and any guests are more than welcome!).

NEW PROGRAMS AND CLASSES
To see details and descriptions of all our new classes, head to our new Programs and Classes Page.

WORKOUT OF THE DAY

Fitness
1. 5X3 Paused Front Squat (3 count pause in rock bottom) – work to a max triple

2. For time:
70-lb./50lb dumbbell snatches, 50 reps
15-foot rope climbs, 5 ascents
70-lb.70-lb./50lb dumbbell snatches, 40 reps
15-foot rope climbs, 4 ascents
70-lb.70-lb./50lb dumbbell snatches, 30 reps
15-foot rope climbs, 3 ascents
70-lb.70-lb./50lb dumbbell snatches, 20 reps
15-foot rope climbs, 2 ascents
70-lb.70-lb./50lb dumbbell snatches, 10 reps
15-foot rope climb, 1 ascent

Performance
IN CLASS:
1a. 5X3 Paused Front Squat (3 count pause in rock bottom) – work to a max triple, rest 90 sec.
1b. 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.

2. For time:
70-lb.70-lb./50lb dumbbell snatches, 50 reps
15-foot rope climbs, 5 ascents
70-lb.70-lb./50lb dumbbell snatches, 40 reps
15-foot rope climbs, 4 ascents
70-lb.70-lb./50lb dumbbell snatches, 30 reps
15-foot rope climbs, 3 ascents
70-lb.70-lb./50lb dumbbell snatches, 20 reps
15-foot rope climbs, 2 ascents
70-lb.70-lb./50lb dumbbell snatches, 10 reps
15-foot rope climb, 1 ascent

EXTRA WORK:
3. Alternating EMOM for 14:00-
Three Position Clean (floor, hang, power position) + Jerk
*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
15 Jumping Air Squats