Category: Uncategorized

Midline.

Dead bugs

Strength.

5rm deadlift. Reset each rep.

Conditioning.

9min amrap

6 target burpees
8 chest to bar
20 lunges

Skill.

Low hang snatch 2,2,2,2,2,2,2

Conditioning.

5rft
10 ground to overhead 35/25kg
50 double unders

Strength.

Strict press 5,5,5,3,3,1,1

Chin up 3 x 8-12

Conditioning.

8min ascending ladder

2 shoulder to overhead 60/40kg
2 toes to bar
2 box jump 24/20

Add 2 reps each rd

Teams of 2.
Work up to heavy single power snatch.

2min rest.

Conditioning.

Teams of 2
18min amrap

5 pull up strict/kip or butterfly (choose which you need to work on)
10 power snatch 42.5/30kg
15 lateral bar hop burpee

CrossFit Open Workout 15.5

Spend 15min catching up on strength/skill you have missed this week.

Conditioning.

10min amrap

15 kettlebell snatch 24/16kg
15 toes to bar
15 box jump 24/20

Skill.

7 sets 1 push press + 1 split jerk.

Conditioning.

5rft
10 push press 42.5/30kg
5 muscle up
25 double unders

Skill.

15min build to heavy 3 rep hang power clean.

Conditioning.

8min amrap
5-10-15-20-25-30 wall ball 10’/9′ 9/6kg

After each set complete 5 hang power cleans 75/50kg

Strength.

15min build to heavy 5 rep back squat.

3 x max effort strict pull up or strict chest to bar.

Conditioning.

3rft
400m run
12 deadlift @ bodyweight
21 box jump 24/20

Strength.

12min build to a heavy 2 rep front squat.

Conditionng.

CrossFit ‘Hope’ workout.

3rds 60sec at each station.
Burpee
Power snatch 35kg
Box jump 24″
Thruster 35kg
Chest to bar

60sec rest after each rd.