Announcement

This Saturday at 8 am, a photographer from Crossfit HQ is coming to CFEC to take photos of members doing the Open Workout 15.4.  If anyone is interested in having their photo on the Crossfit page, please come do the workout Saturday morning!

 

Level 1

Open 15.4 (Scaled)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses 95/65#
10 cleans 115/75#

Extra Credit

E2MOM for 10 Min

5 Front Squats (add weight, AHAP)

 

Level 2

Open 15.4 (Rx’d)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans 185/125#
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., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Extra Credit

EMOM for 10 Min

3 Muscle Ups + 10 Alternating Pistols

 

Barbell Club

Snatch: 70%x1, 75%x1, 80%x1, 85%x1, 85%x1, 85%x1

Clean & Jerk: 70%x1, 75%x1, 80%x1, 85%x1, 85%x1, 85%x1

Front Squat: 3 @ 75%, 2 x 3 @ 80%

Good Morning: 5 x 3

*If feeling good, you can take the weight up on the bold numbers

Post loads.

 

CF Old School

5 Rounds

8 DB Deadlifts 35/25#

8 DB Bent Over Rows

8 DB Hang Squat Cleans

8 DB Push Press

8 DB Walking Lunges

Post time.