Archive

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.

CrossFit Open Workout 15.4