Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 push presses 45/35
2 min rest
Wod
Burpee & back-squat ladder 185/125
Rest 3 minutes
Burpee & shoulder-press ladder 115/80
Rest 3 minutes
Burpee & deadlift …
Warmup
50 double unders
3 rounds
10 push-ups
10 snatch balance 45/35
10 squats
Wod
12 minute AMRAP
20 sit-ups
10 left-arm overhead walking lunges 35/25 KB
10 right-arm overhead walking lunges 35/25 KB
* be careful with your overhead …
Open gym
2-3
CrossFit games open wod
15.1
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.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
Warmup
400m run
3 rounds
10 jumping jacks
10 ring rows
10 walking lunges
2 min rest
Wod
3 mins doubleunders
3 min rest
3 mins Pull-ups
3 min rest
3 min thrusters 95/65
3 min
Warmup
50 double unders
3 rounds
10 push-ups
10 sit-ups
10 Squats
2 min rest
Wod
Power clean
3-3-3-3-3
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 snatch balance 45/35
2 min rest
Wod
5 rounds
Run 800 meters
25 OHS 75/55
25 SDLHP 75/55
Warmup
500m row
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
Wod
“Filthy fifty”
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
…
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Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 sit-ups
2 min rest
Wod
Overhead squat
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Open gym
2-3