Class time at 8 AM.  Open gym from 9 to 10 AM.  You can do 16.5 then and be judged if you're signed up for the Open and weren't able to do it Friday.  Come early if so and get warmed up.  We'll start you right after 9 AM. 
--------------------
Part A
10 Mins to find a 1 RM Power Clean
rest exactly 5 mins then:
For time:
20 Power Cleans @ 80% of your 1 RM
Rest approx. 5 - 10 mins then move onto
Part B
Partner - Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
reps of
Double Unders or Singles
* one partner must do the above rep scheme UNBROKEN prior to the next partner going onto the next set. 
** split up as needed

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.         Masters Men 55 & up - 65 lb.
Women use 65 lb.    Masters Women 55 & up - 45 lb.
Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.
This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.


​

Lift - 11 of 14
Push Press 6 x 2 Reps - same weight as 03/21 approx 90%
------------------
Lift:  Back Squat - find a 8 RM, 3 attempts
-----------------
WOD:  7 Min Ladder
1 Power Snatch 95/65 Rx, 135/95 Rx+
1 Pull Up Rx, C2B Pull Up Rx+
2 Power Snatch
2 Pull Ups
3 Power Snatch
3 Pull Ups
etc…………………………
-----------------------
Optional / Extra Credit
15 Mins to work up to a Heavy 1 RM - Snatch (full or power)*
*This isn't really optional for those competing in the Open as it's very possible that Castro could throw a 1 Rep Max Snatch at us in the last Open Workout to be announced on Thursday night.  

Yes, you will be fatigued at this point.  But in 15.1 A last year, many people hit a PR on the C&J with only 6 minutes to do it in.  You will already be thoroughly warmed up.  Most of you already have an idea of a 1 Rep max snatch for yourselves.  Find something pretty challenging.  Doesn't have to be an absolute max.  You simply need a good idea of good start weights so that you don't waste time finding a 1 rep if it comes up in 16.5.  

Any of you can participate in this.  It's not limited to people that are participating in the Open.

Skill
Rope Climbs
Legless Rope Climbs
*after technique practice for 10 Mins, do 1 attempt of Max Reps in 1 Minute
----------------
Lift:  Cluster (Full Clean into a Thruster)
Take 10 mins to find a Solid 2 Rep Max
---------------------
WOD:  21-15-9
Thrusters 95/65 Rx, 115/75 Rx+
Box Jumps 24/20 Rx, 30/24 Rx+
----------------------
Optional / Extra Credit
400 Meter Run
rest 1:1 ratio
400 Meter Run

Lift - 10 of 14
Push Press 7 x 1 Rep -  approx 90% of Max
---------------
Lift:  Front Squat 3 - 3 - 3 - 3, buildup to your heaviest last set of 3 Reps
----------------

WOD:  6 Min AMRAP
5 Power Cleans 95/65 Rx - 135/95 Rx+
5 Shoulder 2 Overhead - same weights
15 Double Unders Rx, 30 Double Unders Rx+

-----------------------

Optional / ExtraCredit
3 Rounds:
30 Russian Swings 53/35
30 Wall Ball 20/14

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

---------------
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
-------------------------
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
--------------------
Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.
Your score will be the total number of repetitions completed within the 13-minute time cap.
Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.  
Equipment
• Barbell
• Standard bumper plates (18” diameter) to load to the appropriate weight for your division
• Collars
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at specified height for wall-ball shots
• A wall mark for the handstand push-ups
• Rower that counts calories, similar in type and calibration to a Concept 2
For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

​

Lift - 9 of 14
Push Press: 5 x 3 Reps - same weight as 03/14

-----------------------
Lift:  Deadlift 2-2-2-2-2 Increase the weight so last set is heaviest
----------------------------
WOD:  For time - 7 Min CAP!
(This is 2014 CF Open Wod shortened by one minute and stopping at 275/185 instead of going to the next loads.)

10 deadlifts - P 135/95, A 115/75, H 95/65
15 box jumps - P 24/20, A 20/16, H 16/12
15 deadlifts - P 185/135, A 135/95, H 115/75
15 box jumps  
20 deadlifts - P 225/155, A 185/135, H 135/95
15 box jumps
25 deadlifts - P 275/185, A 225/155, H 185/135
15 box jumps

Lift:  Power Clean  3 - 3 - 3 - 3
Build up to a heavy triple, last set should be heaviest
---------------------
WOD:  2015 CF Open Wod 15.4
8 Min AMRAP
3 Handstand Push Ups - (scaled - Elevated Push Ups - feet on box)
3 Cleans (anyhow) - P 185/125,  A 135/95, H 95/65
6 Handstand Push Ups
3 Cleans
9 Handstand Push Ups
3 Cleans
12 Handstand Push Ups
6 Cleans
15 Handstand Push Ups
6 Cleans
Etc……………………………..

 Lift - 8 of 14
Push Press 6 x 2 Reps - same weight as 03/09
------------------
Lift: KB Lunge or Bench Split Squat 5 x 5 Reps
-------------------
WOD:  7 Min AMRAP - Redo from 03/09 - can you beat your score?
12 Heavy Russian Swings - P 106/70, A 70/53, H 53/35
​8 Goblet Squats - same
6 Burpees