SAM BRIGGS AND BEN SMITH WIN 15.3

CrossFit Tuesday 3/17/2015:

3 rounds, each round for time, of:
15 Row (calories)s
15 Burpee Box Jump Overs, 24/20 in
Rest 2 mins between each round.

Warm-up

For times:
Keep track of each round and total time
Rx:
Row 500 Meters
15 Shoulder to Overhead (135/95 lb)
Rest 3 minutes and then …
Row 500 Meters
20 Shoulder to Overhead (115/85 lb)
Rest 3 minutes and then …
Row 500 Meters
25 Shoulder to Overhead (95/65 lb)

Competition:
Row 500 Meters
15 Shoulder to Overhead (115/85 lb)
Rest 3 minutes and then …
Row 500 Meters
20 Shoulder to Overhead (95/65 lb)
Rest 3 minutes and then …
Row 500 Meters
25 Shoulder to Overhead (75/55 lb)

Performance:
Row 500 Meters
15 Shoulder to Overhead (95/65 lb)
Rest 3 minutes and then …
Row 500 Meters
20 Shoulder to Overhead (75/55 lb)
Rest 3 minutes and then …
Row 500 Meters
25 Shoulder to Overhead (65/45 lb)

Fitness:
Row 500 Meters
15 Shoulder to Overhead (65/45 lb)
Rest 3 minutes and then …
Row 500 Meters
20 Shoulder to Overhead (45/35 lb)
Rest 3 minutes and then …
Row 500 Meters
25 Shoulder to Overhead (35/25 lb)

Barbell and Oly Club:

Strength Bias:
Record your best Squat Clean Off Blocks (Below Knee) 1 Rep Max lift.
Build to a heavy single from below the knee (mid shin)

Clean Pull 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Build up (heavier than last week if form allows)

Romanian Deadlift 3x10
Use the same weight for each set.
Rest as needed between sets.
Perfect form

Maintenance Bias:
3 Front Squats, 85% 1RM
Every 2 mins for 12 mins.
Every 2 minutes, for 12 minutes (6 sets): Front Squat x 2-3 reps @ 80-85%

GHD Hip Extension 10-10-10, using heaviest weight per set
Weighted Chin-up 2-2-2, using heaviest weight per set
Chinese Plank 1-1-1, using heaviest weight per set

Three sets, not for time, of: Weighted GHD Hip Extensions x 8-10 reps @ 3011 Rest 60 seconds Weighted Pronated Grip Pull Ups x 2 reps + Pronated Grip Pull Ups x Max Reps Rest 60 seconds Front Facing Chinese Plank Hold x 60 seconds Rest 60 seconds

CrossFit Games Update:

The third week of the 2015 Reebok CrossFit Games Open is in the books.

Last Thursday, Dave Castro announced that 15.3 would begin with muscle-ups. Athletes would have 14 minutes to complete as many rounds as possible of 7 muscle-ups, 50 wall-ball shots and 100 double-unders. That meant to log an Rx’d score, athletes would need to get on top of the gymnastics rings at least once.

Over the last 96 hours, countless athletes got their first muscle-ups. Read more

http://games.crossfit.com/article/sam-briggs-and-ben-smith-win-153