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