Category: Uncategorized

Strength.

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

Conditioning.

3 rft
400m run
5 strict handstand push up
10 chest to bar
20 wall ball 10’/9′ 9/6kg

Skill.

Power snatch 3,3,3,3,3

Conditioning.

10-8-6-4-2 snatch 65/40kg
5-4-3-2-1 muscle up

Strength.

Back squat 3 x 5 add 2.5-5kg from last week.

Conditioning.

5min amrap
7 burpee box jump 24/20
7 hang power clean 60/40kg

Rest 2min.

5min amrap
5 box jump 24/20
5 front squat 60/40kg

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