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2015 CF Open WOD 15.5
For time: 27-21-15-9
Row for Calories
Thrusters - 65/45 L1, 75/55 L2, 95/65 L3
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Accessory: Kettlebell Iso Row - 3 x 8 Reps each arm
CrossFit Hot Springs |
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Skill: Rope Climbs - 15 Mins practice --- 2015 CF Open WOD 15.5 For time: 27-21-15-9 Row for Calories Thrusters - 65/45 L1, 75/55 L2, 95/65 L3 --- Accessory: Kettlebell Iso Row - 3 x 8 Reps each arm
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Lift / Complex - 5 Min Cap 3 Snatch Grip DL + 3 Hang Full Snatch 2 Snatch Grip DL + 2 Hang Full Snatch 1 Snatch Grip DL + 1 Hang Full Snatch 95/65, 105/75, 115/85 - L1 135/95, 155/105, 185/125 - L2 155/105, 185/125, 225/145 - L3 --- WOD: 2014 CrossFit Open Workout 14.1 10 Min AMRAP 30 Double Unders 15 Power Snatch - 75/55 --- Accessory: Glute Ham Raises - 3 x 10-12 Reps Saturday Class time at 8 AM
2 Person Partner Workout: You go - I go - after each couplet --- 5 Rounds 10 KB or DB Snach - 35/26 L1, 44/35 L2, 53/35 L3 10 Burpees then 4 Rounds 10 Weighted Box Step Ups - 24/20’ - 35/26 L1, 44/35 L2, 53/35 L3 10 Ring Row L1, Pull Ups L2, C2B L3 then 3 Rounds 10 Cal Assault Bike 10 Wall Ball - 14/10 L1 , 20/14 L2, 30/20 L3 then, 2 Rounds 150 Meter Row 25 Double Unders then 1 Round 400 Meter Run - together Skill: Full Clean Technique
Dip + Stand Dip + Jump Dip + Jump + High Pull Dip + Jump + Power Clean Dip + Jump + Power Clean + Front Squat Dip + Jump + Full Clean --- Clean Complex: 1 Power Clean (from floor) + 3 Front Squats --- WOD: 5 Rounds of :45 Max / :15 Rest - rotate thru this Triplet for 15 Mins Max Cal Assault Bike Max Double Unders Max T2B Skill: Row Technique (Warm Up) --- WOD: 45 Min AMRAP 1000 Meter Row 45 Thrusters - 35/25 L1, 45/35 L2, 65/45 L3 30 Pull Ups - Ring Rows L1, Pull ups L2, C2B L3 Skill: Bar Muscle Ups / C2B Pull Ups / Pull Ups / Eccentric Pull Ups (from top, hold...a negative)
--- WOD: (Yes, this is a variation on 2017 CF Open WOD 17.4) 12 Min Ping Pong EMOM Odd - 5 TnG Deadlifts - 225/135 L1, 275/185 L2, 315/225 L3 Even - 20 Unbroken Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 *Rest 8 Mins 12 Min Ping Pong EMOM Odd - 45 Second Max Row for Calories Even - 10 Hand Release Push Ups L1, 5 HSPUs L2, 10 HSPUs L3 Skill: Full Snatch Technique - 10 Mins Practice Dip + Stand Dip + Jump Dip + Jump + High Pull Dip + Jump + Power Snatch Dip + Jump + Power Snatch + OH Squat Dip + Jump + Full Snatch --- Snatch Complex: Power Snatch (from floor) + 3 Overhead Squats 15 Mins to build to a 1 Rep Max --- WOD: 21-15-9 Overhead Squats - 65/45 L1, 95/65 L2 & L3 Vertical KB Swings - 35/26 L1, 53/35 L2 & L3 --- Cool down: 2000 Meter Recovery Row @Z1 or Z2 |
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