Today is a deload for tomorrows open. Are you ready for 15.1?
Strength/Skill
Every Minute on the Minute for 10 Minutes
1 Hang Squat Clean & Jerk, 60% 1RM
Then
5 rounds for time of:
1 Gasser
3 Power Clean & Jerks, 135/95 lbs
Buyout
Mobilize for whatever 15.1 brings us
Strength Bench Press 5 x 5 Then Every 1 min for 20 mins, alternating between: Row, 200 m 15 Kettlebell Swing (American)s, 24/16 kg 10 Thrusters, 115/75 lbs 30 Double Unders 10 Chest-to-bar Pull-ups Buyout 4 x ME Ring to Chest Strict pullups If you’ve signed up for the open head home. Tomorrow is a…
Strength/Skill
Every 1 min for 14 mins, alternating between:
3 Three Position Squat Snatches, 60% 1RM
10 Ring Dips
Then
The Open Starts Thursday February 26th! Strength Squat 5 x 5 @ 70% Then CrossFit Games Open 14.3 As many reps in 8 mins as you can of: 10 Deadlifts, 135/95 lbs 15 Box Jumps, 24/20 in 15 Deadlifts, 185/135 lbs 15 Box Jumps, 24/20 in 20 Deadlifts, 225/155 lbs 15 Box Jumps, 24/20 in…
15-12-9 reps for time of:
95-lb. thrusters
Pull-ups
Rest 5 minutes
12-9-6 reps for time of:
95-lb. thrusters
Pull-ups
Rest 5 minutes
9-6-3 reps for time of:
95-lb. thrusters
Pull-ups
Post both total time and splits for each couplet
The Open starts next Thursday at 7:00pm Sign up at Games.CrossFit.com
Strength Back Squat 8×3 at 60% 1RM Focus on bar speed and take as little time between sets as possible. Then Nasty Girls 3 rounds for time of: 50 Air Squats 7 Muscle Ups* 10 Hang Power Cleans, 135/95 lbs *If necessary scale Muscle Ups to 7 Chest 2 Bar (or regular pullups) and 7…
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Touch and Go Squat Clean Thrusters, 60% 1RM* 10 Burpee (Bar Facing)s *Increase weight 5-20 pounds per set until you can no longer complete 3 reps and then decrease weight until you can. Then Complete as many rounds as possible in 12 mins of: 5…
Strength
Bench Press 8 x 3 @ 60%
Then
Diane
21 15 9
Deadlift 225/155
Handstand Pushups
Buyout
Practice Handstand Walks
Hollow Arch on Floor
Strength/Skill Alternating EMOM for 14:00- 3 Touch and go power cleans * *Begin at 60% of 1RM and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. 20 Split Jumps (each jump counts 1 rep) Seance…
Strength/Skill Alternating EMOM for 14:00 3 touch and go power cleans. Start at 60% and increase weight by 5-20 pounds per set. Remember its still a power clean as long as the crease of the hip doesn’t drop below the knee. So pretty please, move under the bar and don’t do back bend jumping jacks.…
