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Main – WOD
IMPORTANT — THE WOD IS AGAINST A 15min RUNNING CLOCK. THERE IS NO REST BETWEEN 15.1 AND 15.1A.
EDIT — Make sure you use the PR plates to increase in 1lb increments!!!!
Good luck.
Details on today’s workout here:
http://games.crossfit.com/workouts/the-open
Warm-up
Metcon (No Measure)
Jerk Tech demo + practice
Row 500M @ Easy Pace
7 T2B
4 Deadlift [55/33]
2 Snatch [55/33]
Row 350M @ slightly faster pace
7 T2B
4 Deadlift [75/53]
2 Snatch [75/53]
Row 150M @ slightly faster pace
7 T2B
4 Deadlift [95/65]
2 Snatch [95/65]
Work through some clean + jerks. Get up to ~75% of your 1RM.
Do a few snatches @ your weight
mobilize p-chain, front rack & overhead pos
Metcon
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk