SATURDAY

Many of you did not come in to be judged for the Open 15.3 workout. Muscle ups at the beginning of a workout has definitely put some of you off and are not really happy competing this year.  I was pretty surprised muscle ups showed up this early in the Open. After four years of doing this competition, muscle ups usually rear their ugly head way later on. With that said, do your best and tackle this workout the best you can.

CrossFit WOD:

amrap 18 min:

15 Box jumps 24”20 Rx+ 30”/24” L1 14”/11”

15 ring rows 

15 power snatch 95#/65# RX+ 115#/85# L1 65#/45#

** RX and RX+ ring rows legs stay straight and shoulders hit the front of the rings

WEIGHTLIFTING/OLY CLASS

Every minute for 8 minutes:

power clean + clean

Build up to your heaviest possible load

– Snatch press + Snatch balance (no dip) + ohs

1 + 1 + 2 @ 70%

– Bent over barbell rows 3 x 10, 135#/95#

– Max height box jump