8/3/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

L2 Work on Jerk Footwork for 10 min

8/3/15 (No Measure)

250m row

10 PVC Passthroughs

10 Lunges

10 DU

10 Snatches w/ Bar

10 Hang Clean and Jerks w/ bar

A: Metcon (No Measure)

3 Stations (1 Min per station)

Station 1: 6-8 T2B

Station 2: 8 Weighted Lunges

Station 3: Max UB DU

Weightlifting

Warm-up Clean and jerk for 7 min

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#
Straight into 15.1A

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#
Straight into 15.1 A

CrossFit Games Open 15.1 Masters (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Masters men and women 55-59, and 60+
Straight into 15.1 A

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Mobility

Couch Stretch

Classic Hamstring Stretch