WOD - Monday 3.30.2015

#CrossFitGames (H/T Adam Klink)

Posted by The CrossFit Games on Sunday, March 29, 2015

Repost: "Thanks Dave Castro. This one felt great. #crossfitgames"

Posted by The CrossFit Games on Saturday, March 28, 2015

Note: 5AM Open Gym only on Thursday this week.
Note: All 15.5 redos must be done during Open gym.  Also, make a psychiatric appointment after your redo because you must be crazy to do that twice.

CROSSFIT

Warmup
Squat Internal/External Rotation (5 each side)
Elbow to Instep with Rotation (5 each side)
10 Tuck Jumps
10 Jumping Air Squats

With an empty bar:
10 Tempo Back Squats (30X2)

*Coaches will explain and lead you through the tempo pacing.

8 Minutes to build to starting squat weight and set box jump height.X-WOD: (18 minutes)
5x3 Tempo Back Squat (30X2) @65-75% of 1RM
2-1-2-1-2 Box Jump

(Note: .Back Squat tempo reads as:
3 seconds down
0 seconds in the bottom
explode up as fast as possible
2 seconds at the top)

*If you're on the "My legs have been claimed by 15.5" plan:
5x3 Pause Back Squat @50% of 1RM
2-1-2-1-2 Box Jump (moderate height as needed)

WOD
AMRAP in 12 minutes:

10 Pull Ups
10 Burpee Box Jumps (24/20)
10 Wall Balls (24/20)*

*15.5 Recovery Plan-Sub Russian KB Swings (70/53) for Wall Balls if necessary

Fitness (11am, 7pm)

Warmup

10 PVC pass thrus standing/
10 in squat,
10 PVC right sided circles,
10 PVC left sided circles,

Mobility
4 rounds of 10 PVC OHS,
20 jumping jacks,
10 push ups

WOD
For Time
500m row,
30 dips,
30 single arm SDHP (15 each arm),
30 HSPU,
30 KB snatches (53/35),
30 burpees,
30 pull ups,
30 single arm KB thrusters (53/35)