Hope to see some of you at 9am.
Workout 15.1 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) Scaled (Scaled Men, Scaled Masters… Read More »
DFM Teen BW: 20 minutes 50 DU or SU 40 squats 30 abmat sit ups 20 box jumps 10 inverted burpees GA: ½ all reps above. Inverted Burpee: Start supine, kip of sit & roll to standing then kick up to handstand on wall. 15-20 minutes Skill work: Athletes choice
Scarlett says SIGN UP FOR THE OPEN!!!!!!! WU: Bergener WU X3 Take 10 minutes to find the right working wt. for 5 unbroken hang squat snatches (GA keep it light the add wt. in small increments) Pass the eyeball test. WOD: 12 min EMOM 5 hang squat snatch (post load) STRENGTH: DL 4X5@75% 2min rest
Choose strength or fitness! STRENGTH: B. Press 4X6@80% Tempo b. squats 5x5x2 1 0 @ 70% Fitness: if you prefer to run around a bit here you go. 30 minutes 20 mt. climbers 15 arm haulers 20 abmat sit ups 20 DU/40 SU 20 squats 350 m run
Follow this link to sign up for the 2015 CrossFit Open : https://games.crossfit.com/register-athlete-3 0895: Sign up for the Open. WOD: 3RFT 15 hang squat cleans 115/85 GA: 15 power cleans 20 pull ups (kipping allowed and scaled will jump) 600 m run STRENGTH: Push press 4X8@100%