CrossFit

Open WOD 15.1 and 15.1 A

9 Min AMRAP

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

into……

WORKOUT 15.1a

1-rep-max clean and jerk

6-minute time cap

Purpose and Desired stimulus:

– OPEN WOD Tester

Scaling options:

– open style scaling

– be smart on Max under fatigue

MFIT

Activation:

Perform as circuit 2x through

– Band Pull Aparts 10 reps

– Banded press 10 reps

– Banded Pull throughs 10 reps

– Banded Hip bridges 10 reps

FBB:

3 rounds:

A1.  DB Bench Press 12-16 reps; rest :15

A2. Strict/Banded Pull Up AMRAP :30; rest 2 mins

3 Rounds as circuit

B1.Rack Assisted SL RDL 8-12 reps per leg; rest :15

B2. Cossack Squat 8-12 per side; rest 2 mins

Conditioning:

10 Rounds

:10 Bike Sprint

:50 Easy spin

rest 3 mins

5 Rounds

1:30 Hard Bike

:30 Rest