WOD
"CrossFit Open Workout 25.3"
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
♀ 155-b deadlift, 85-lb clean, 65-lb snatch
♂ 225-lb deadlift, 135-lb clean, 95-lb snatch
Strength
Deadlift 1x1
Build up to a Heavy Deadlift
12-15 minutes
WOD
“Gobble ‘til you wobble”
5 sets: (Every 5:00)
12/10 Calorie Row
15 Thrusters 45#/35#
12/10 Calorie Row
10 Burpee over Rower
*Score is total time of all 5 sets
Strength
Back Squat 6x2
6 sets x 2 Back Squats (80%)
-Every 1:30-
WOD
"Koopa Troopa Beach"
5 sets (Every 4:00)
18/14 Calorie Row
12 Toes to Bar
6 Power Snatch 135#/95#
*Score is total time of all 5 sets
**If you cap out on every set you don't get an Rx
WOD
"Bagheera the Panther"
4 Sets: (1 set every 12 minutes. Athletes have up until the 12 minute mark to rest if set is completed before 12 minutes)
Partner 1: 10x50ft Shuttle Run
Partner 2: 20 GHD Sit Ups (Or V-Ups)
-straight into-
Partner 1: 10 Dumbbell Box Step Overs (2x50/35) (24”/20”)
Partner 2: 250/200m Row
-straight into-
Partner 1: 8 Burpee Pull Ups
Partner 2: 70 Double Unders
*Both partners work at the same time and switch places after both are complete. Move to the next station after each partner completes both movements
**Score is total time of all 4 sets
