Strength-
Push Press3,3,3,3,3,3 at 80-90 percent

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Workout 14.1

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

warm up with 10 minutes of rowing intervals. minute on, minute off, good pace, not all out, not slacking. Strength will be after

Wod- Do this right! jump and touch both hands to a target. partner up and have someone count for you

This is an open wod from 2012.

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

******you will have 30 minutes of class left*******
work on snatching!!

Strength
Bench Press Heavy 3’s, go for a max if your feeling good. Mix in strict pull ups or ring rows if you are NOT maxing out.

WOD-

Workout 12.4

This wod was in the open in 2012 and 2013

12 minute AMRAP
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

Surprise everyone… the ghost of Opens past is here this week. We will be repeating workouts from previous CrossFit opens. Know the difference between training and competing. Use these as TRAINING and when the real open comes around.. then it’s time to compete. We will be doing strength portions of the day before these wods. Please don’t “save it for the wod” Do your strength correctly.

Strength-
Back squats- Heavy 3’s- If you are feeling good go for a 1RM.
3,3,3,3,3  There are not plus sets this week. this will be 90 percent or more of your one rep max.. next week we go back to lower weights and higher reps.

wod:

Workout 15.1 CrossFit open 2015

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15 minute warm up and build bars and get all equipment out for your team- make sure you have all your equipment before you start-
wod is simple- Teams of 3
30 Minute Amrap- one team member working at a time (trust me, you wont get a lot of rest)
This starts with a 1000m row that you only have to do once-
——THEN— with time remaining do as many rounds as possible of

30 deadlifts (225/185)
60 wall balls (20/14)
60 kettle bell swings (70/55)
60 ab mat sit ups
200m run as a team
-can not start next round until all team members are back from the run.
split work however you want-

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