Archive

Strength.

3 x 5 push press @70%

Conditioning.
Teams of 2
Each team member must complete 7 Rds.

7 wall ball 10’/9′ 9/6kg
7 pull up
7 down/up

The CrossFit Open Workout 15.1 & 15.1a

9min amrap
15 toes to bar
10 deadlift 52.5/35kg
5 snatch 52.5/35kg

Then.
15.1a

6min establish 1RM Clean & Jerk

Skill.

Final progression for toes to bar.

Conditioning.

10min amrap
30 double unders
15 wall ball 10’/9′ 9/6kg
10 pull up
5 hang power snatch 60/40kg

Strength.

Floor press 3 x 5 add 2.5kg from last week.
Superset with
Ring rows 3 x 10

Conditioning.

7min amrap
5 right arm kb shoulder to overhead 24/16kg
5 left arm kb stoh 24/16kg
10 box jump 30/24

Skill.

Power clean 3,3,3,3,3

Conditioning.

3rft
10 front squat 70/45kg
10 lateral bar jumping burpee
10 toes to bar

Strength.

Back squat 3 x 5

Conditioning.

5 Rds for reps

90sec amrap
5 chest to bar
10 hand release push up
25 double unders

Rest 90sec btw each rd.

Strength.

Snatch grip deadlift 4 x 3

Conditioning.

6min ascending ladder

2 thrusters 60/40kg
2 lateral bar burpees

Add 2 reps each round

Skill.

Toes to bar progressions.

Conditioning.

4 rounds for reps
30sec box jump overs 24/20
30sec rest
30sec wall walks
30sec rest
30sec hollow rocks
30sec rest

Strength.

15min build to 5rm back squat.

Conditioning.

4rft
200m run
20 russian swings 24/16kg
20 sit up
20 wall ball 10’/9′ 9/6kg

Skill.

7 sets of power snatch + overhead squat (2210)

Conditioning.

5 muscle up
20 overhead lunge 42.5/30kg
30 chest to bar
20 overhead lunge
60 double unders
5 muscle up