CFW Instructor Caleb instructing new member Justin on proper deadlift technique during our Intro class Tuesday evening.
CFW Instructor Caleb instructing new member Justin on proper deadlift technique during our Intro class Tuesday evening.

Crossfit:

CrossFit Open WOD 15.3

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

Scaled:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Wilmington Weightlifting Club:

(A)
Snatch – heavy single
Then… 85% x 2 x 2; 90% x 1 x 2
Clean & Jerk – heavy single
Then… 85% x 2+1 x 2; 90% x 1 x 2
Snatch Pull – 105% (of snatch) x 2 x 5
Front Squat – heavy single
Then… 90% x 1, 95% x 1, 100% x 1

(B)
Barbell Split Squat: 8-10 x 4
Snatch Grip Front Raise: 4-6 x 4
Weighted GHD Sit-Ups: 15 x 4

(C)
5 rounds…
Sled Drag (+135/90)
10 push ups
Sled Pull (+135/90)
7 Push press (115/65)