STRENGTH: OH Squat – 5 x 5 x 3 x 3 x 2 x 2 WOD: Against a 3 minute running clock, complete 5 rounds, completing as many rounds and reps as possible of,
10 x push ups
20 x sit ups
30 x squats
40 x double unders
*Rest 2 minutes between sets, and pick up where you left off of from previous set
OLYMPIC LIFTING
STRENGTH: 2 position squat clean (High hang + Floor) and Box Jumps (high) – for 16 minutes
Even minutes: 2 position squat clean – increase in weight as sets progress
Odd minutes: 5 x high box jumps
WOD: “CrossFit Open Workout 15.4”
Complete as many reps as possible in 8 minutes of: 3 x handstand push-ups 3 x cleans 6 x handstand push-ups 3 x cleans 9 x handstand push-ups 3 x cleans 12 x handstand push-ups 6 x cleans 15 x handstand push-ups 6 x cleans 18 x handstand push-ups 6 x cleans 21 x handstand push-ups 9 x cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.