Tomorrow night at 8pm we will post the first WOD of the CrossFit Open. If you haven’t signed up yet, then DO IT!

Skillwork: OHS
5-3-1 Strength Program Week 3
5-3-1+ Squat

Level 2

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Level 1

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 Sit-ups with a 20# Medicine Ball

Basics

Complete as many rounds as possible in 15 minutes of:
75 pound Push press, 15 reps
15 Knees to Squat position
15 Sit-ups

Skill-work: Cleans, Thrusters, and OHS
Week 1 of 5-3-1 Strength Program
Bench 5-5-5+

Level 1/2

5 Rounds for time
5 Power Cleans, 135 lbs.
5 Thrusters, 135 lbs.
5 OHS, 135 lbs.

Basics

5 Rounds for time
10 Medicine Ball Cleans 20#
10 Wall Balls 20#
10 Burpees