Rob performing sledgehammer swings with the 50lb hammer during the 5:45am class on Tuesday.

Rob performing sledgehammer swings with the 50lb hammer during the 5:45am class on Tuesday.

CrossFit
Open WOD 15.4

8-minute AMRAP:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb. F 125 lb.

 

Wilmington Weightlifting Club

(A)

Snatch 65% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 95% x 1
Clean & Jerk  65% x 2 + 1, 70% x 2 + 1, 75% x 2 + 1, 80% x 2 + 1, 85% x 1 , 90% x 1, 95% x 1
Clean Pull 110%( of clean) x 2 x 4
Back Squat – heavy single then…[90% x 1, 95% x 1, 100% x 1] x 3

(B)

Barbell Split Squat: 8-10 x 3
Snatch Grip Front Raise: 3-5 x 3
Weighted GHD Sit-Ups: 15 x 3

(C)
6 Rounds…
9 Push ups
6 KB Swings
3 Pull ups
1 Box Jump 36”