Tag Archive for: 15point3

WORKOUT for Wednesday 1/19/2022

CGO 15.3

[Rx Division]
AMRAP in 14:00 (Rx)
7 muscle-ups
50 wall ball
100 double unders

[Scaled Division]
AMRAP in 14:00 (Scaled)
50 wall ball
200 single unders

Compare to 7/29/2016, 9/23/2016, 3/19/2019 . Post score to whiteboard!

WATCH:

Ross C going up

ARTICLES

+ Muscle-Ups: More Than Just Pull-ups & Dips – Gymnastic Bodies

CrossFit WOD for Wednesday 3/14

CGO 15.3 – Rx Division
AMRAP in 14 minutes:
7 muscle-ups
50 wall ball, 20/14# to 10/9′
100 double unders

CGO 15.3 – Scaled Division
AMRAP in 14 minutes:
50 wall ball, 20/14# to 10/9′
200 single unders

Compare to 23SEP2016, 29JUL2016, 13MAR2015. Post scores to whiteboard!

Olympic Weightlifting WOD

hang snatch + snatch + OHS
establish a 1RM push press

Powerlifting WOD

back squats
bench press
deadlifts

Kettlebell WOD

10×3 windmills

Run the Line!

YGIG for 20 minutes:
3 sumo deadlifts
2 cleans
1 press, strong side
1 press, stronger side
3 squats