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CrossFit Games Open 15.1

CrossFit Games Open 1 ...

CrossFit Games Open 15.1A

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Workout

12/15/2016

Yoga/Mobility

Prep work for 15.1

https://romwod.com/workout/paloma/

Warm-up

Sntach Warm up

3 rounds w/ KB/DB
-6 snatch pulls
-6 muscle snatches
-6 hang power snatches
-6 Push Press
-6 hang squat snatches

WOD

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#

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#

CrossFit Games Open 15.1 Masters Scaled (AMRAP - Reps)

9-Minute AMRAP of:
15 Sit-ups
10 Deadlifts, 65# / 45#
5 Snatches, 65# / 45#
*ground to overhead allowed

Scaled Masters men and women 55-59, and 60+

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:
1-RM Clean and Jerk

Superhero Training

Gymnastics

Rx'd work:

    5x5 deficit HSPU, 12" or more
    3x10 L-hold to standing press (off boxes)
    5 max-effort planks w/ shoulder taps

Scaled work:

    5x5 deficit HSPU (off box)
    3x10 L hold to standing press (off box)
    5 max effort planks

Hold to Standing Press:
https://www.youtube.com/watch?v=IgyCrZcKxVc&feature=youtu.be

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, December 15, 2016

Male Clients

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

5 + 15

Brendon
Jimenez

Lift Sesh w/ Jared 3PM-4P...

5 + 12

Damn you Grant!

Brandon
Dues

5:20 PM CrossFit

4 + 27

So. Fat.

Kevin
Martinez

9:30 AM CrossFit

4 + 4

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

3 + 20

Female Clients

Nicole
Dues

5:20 PM CrossFit

3 + 6

65 # bar

Katie
Harris

5:20 PM CrossFit

5 + 5

65#, toes to bar