CrossFit Opens 15.1 10 AM
Read MoreA) Snatch Deadlift 2.2.2 x3 Pause above knees B) Clean and Jerk Build to a heavy single C) 21-15-9 Wallball KBS
Read MoreA) False Grip Pullups (10 Sec Hold >5-7 Ring Row> 5 Horizontal Ring Row>OH Ring) 3x Max B1) Press 5×5 @ 75% B2) KB DL 5x 8 C) 7 Rounds 5 Power Cleans 5 Thrusters
Read MoreA) Hang Power Clean 1-1-1-1 B) Back Squat Heavy Single C) 6 Rounds 6 H.Cleans 6 Bar Facing Burpees 6 Pullups
Read MoreA) Muscle Up Tech work B) Snatch Tech work (Coach will assign) C) 10 Min EMOTM 3 Power Snatch 3 Box Jumps
Read MoreA) Snatch Balance 3-3-3 B) Thruster 3-3-2-1 C) 10 Rounds 4 Paralette Shoots 6 KBS 8 BOX Jumps
Read MoreA) Pistols 5×5 B) Pendlay Row 5×5 C) 4 Rds 21 KB Lunges (total) 15 KBS 9 Pullups
Read MoreA) 30 Sec On/Off x3 KB Side steps B) Deadlift 3-3-3-3 C) 5 Rounds 10 KBS 10 Burpees (6″) 10 OHS
Read MoreA) Muscle Up Tech work B) Power Clean TnG Heavy 3 C) 12min AMRAP 30 OHS 30 Hop Over Burpees 15 Pullups
Read MoreA) Snatch Balance 3-3-3 B) Back Squat @32×1 Heavy Single C) 5 Rounds 5 Hang Power Snatch 5 OHS 5 Burpees
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