Daily Workouts
CrossFit Open Workout 15.3
14:00 AMRAP
7 Muscle-ups
50 Wall-balls (20/14 to 10/9 ft.)
100 Double-unders
7 Sets for Quality:
5 Bench Press
3 Power Cleans
1 Legless Rope Climb
Front Squat
3-3-3-3-3
3 Rounds for time:
15 Toes to Bar
50 ft. DB Front Rack Lunge (50/35)
30/24 Calorie Row
5 Rounds For Time:
4 Wall Walks
8 Deadlifts (225/155)
12 Box Jump-Overs (24"/20")
"Josh"
For Time:
21 Overhead Squats (95/65)
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups
Mikko's Triangle
40:00 EMOM
A. Ski
B. Row
C. Echo Bike
D. Rest
7:00 AMRAP
7 Burpees to 6" Target
10 Thrusters (95/65)
10:00 EMOM
A. 12 Pistols
B. 4 Wall Walks
10 Sets for Quality:
3 Hang Power Cleans (build)
3 Ring Muscle-ups
Partner Workout
20:00 AMRAP
50 ft. DB Front Rack Lunge
10 Shuttle Runs (25 ft. down + back = 1)
+
Max Calorie Echo Bike
Both athletes work simultaneously: one on the Lunges and Shuttle Runs and the other on the bike. Trade places after every completed round of 50 ft. lunge and 10 shuttle runs. Score 1 is rounds + reps on AMRAP. Score 2 is calories completed on bike.
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (225/155)
Pull-ups (C2B)
7 Sets OTmin. (week 3 of 3)
3-10 Strict HSPU +
Cross-overs
7 Sets OTmin.
5-15 Toes to Bar +
Double-unders
12:00 AMRAP
10 DB Thrusters (50/35)
10 Over and Back Burpees (over erg)
20/15 Calorie Row
Partner Workout
For Time:
10 Rope Climbs
50 Med Ball Sit-ups
100/80 Calorie Echo Bike
50 Med Ball Sit-ups
10 Rope Climbs
Overhead Squat
3-3-3-3-3
-Snatch Barbell into overhead position
10:00 AMRAP
3 Bar Muscle-ups
6 Overhead Squats (115/80)
12 Box Jump-overs (24"/20")
DB Bench Press
10-10-10-10-10
DB Flat Bench Row
10-10-10-10/side
DB Rollbacks
20-20-20
Parallette Pass Throughs
3 x 10
5:00 AMRAP
:10 L-Sit
10 Push-ups
Banded Deadlift
3-3-3-3-3-3-3 (build)
Band-Assisted Nordic Curl
3 x 8
Banded Glute Bridge
100
Banded Hamstring Curl
100
Copenhagen Plank
3 x 10/side
15:00 AMRAP
15 Wall Balls (20/14 lb. to 10/9 ft)
20/15 Calorie Row
-Compare to 8/30/24
6 Sets OTmin. (week 2 of 3)
3-10 Strict HSPU +
Cross-overs
6 Sets OTmin.
5-15 Toes to Bar +
Double-unders
-Cap work at :45 each set.
8:00 AMRAP
30 Burpees over DB
40 Pull-ups
50 DB Snatches
Teams of 4:
Max Distance Ski in 24:00
-Alternate 2-minute work sets.
-During each rest, complete 100m Sandbag or D-ball Carry
Partner Workout
3 Rounds for time:
20 Power Snatches (100/70)
40 Overhead Squats
60/48 Calorie Row
At 20-minute mark, complete:
AMRAP in 4:00:
Wall Walks
One works, one rests, partition work any way.
Close Grip Bench Press
3-3-3-3-3
Kneeling Single Arm DB Strict Press
8-8-8-8/side
5 Sets OTmin.
:20 Rope Pull-ups
-Athlete choice on reps
5 Sets OTmin.
:20 Hand Release Bench Push-ups
-Athlete Choice on Reps
100 Band Tricep Press-downs
20:00 AMRAP
20/15 Calorie Echo Bike
30 Med Ball Twists
50 ft. DB Walking Lunge
Build to a heavy set of:
1 Clean +
1 Hang Clean +
1 Front Squat
21-15-9 reps for time:
Power Cleans (135/95)
Wall Balls (30/20 lb. to 10/9 ft.)
5 Sets OTmin.
3-10 Strict HSPU +
Cross-overs
5 Sets OTmin.
5-15 Toes to Bar +
Double-unders
7:00 AMRAP
1-2-3-4-5... Pull-ups
2-4-6-8-10... Box Jump-overs
First 3 pull-ups every set are strict. After that, kipping chin over bar or chest to bar.
Partner Workout
3 Rounds for time:
20 Power Snatches (100/70)
40 Overhead Squats
60/58 Calorie Row
At 20-minute mark, complete:
AMRAP in 4:00:
Wall Walks
One works, one rests, partition work any way.