02/03/2015

Classic CrossFit

(a1) squat – 3 /82.5%, 3 /87.5%, 3+ /92.5%

(a2) horizontal push – 3×5-15

(b) 8 minute AMRAP –

3 thrusters (40/30)

3 box jumps (24/20)

6 thrusters

6 box jumps

9 thrusters

9 box jumps

etc.

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28/02/2015

Classic CrossFit

CrossFit Games Open Workout 15.1

15.1 – 9 minute AMRAP

15 toes to bar

10 deadlift (52.5/35)

5 snatch (52.5/35)

 

15.1a (immediately after 15.1) – 6 minute time cap

1 rep max clean and jerk

 

For the full workout description and movement standards see below:

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26/02/15

Gymnastics, Skills & Mobility

(a) mobility: hip extension, thoracic spine, shoulder internal rotation

(b) kipping muscle up progressions

(c) rotating EMOM (9-12 minutes)

(1) 5 hips/chest to rings/bar kips

(2) 2-4 skin the cats

(3) 30 second hollow hold

 

 

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