09/03/2015

Classic CrossFit

(a1) squat – 3×10 /72.5%

(a2) horizontal push – 3×5-15

(b) intervals – 10 rounds: 1 minute work, 1 minute rest

21-18-15-12-9-6-3

Thrusters (40/30)

Bar facing burpees

start each interval where you finished the last

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07/03/2015

Classic CrossFit CrossFit Games Open Workout 15.2     For as long as possible: From 0:00 – 3:00 complete 2 rounds of: 10 overhead squats (42.5,30) 10 chest to bar pull ups   From 3:00 – 6:00 complete 2 rounds of: 12 overhead squats 12 chest to bar pull ups   From 6:00 – 9:00…

05/03/2015

Gymnastics, Skills & Mobility

(a) mobility – thoracic spine, squat mobility

(b) kipping hand stand push up progressions

(c) overhead squat skill work

(d) 9-12 minutes alternating EMOM:

(1) 3-5 handstand push up progression

(2) handstand hold, facing wall (20-40 seconds)

(3) 5 overhead squat, tempo 3211, light

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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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