Strength
Fitness:
1) Work up to a heavy single clean deadlift + hang clean + jerk. If form is consistent pull from the floor.
2) Back off 10-20% and do one repetition ever 90 seconds for 7 rounds.
Performance:
Every 90 seconds for 7 rounds: one clean and jerk @ 80-85%
Conditioning
Three rounds:
0845 Weightlifting
Skill work as prescribed.
1000 CrossFit
We are doing the CrossFit Games Open workout today. You do not have to be registered for the Open to do this workout. If you are registered for the open be sure to let a coach know so we can arrange for a judge.
“15.3”
Complete as many rounds and reps as possible in 14 minutes of:
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Strength/Skill
1) Every minute on the minute for 14 minutes do one Turkish Get-Up.
Seven total each arm. Weight can go up or down at athlete’s discretion.
2) Kettlebell Complex:
One Arm Swing + Clean and Press (push press allowed as necessary) + Snatch + Front Squat
Complete entire complex with one arm doing each movement twice then go back through with other arm. Transition between all movements and between sides without putting down the KB. Rest as needed then repeat with 4 reps per, then 6, then 8, then 6, then 4, and finally ending back at 2. Rest as needed between each iteration. Try to pick a single bell with which all seven pieces an be completed using crisp, precise movements.
Come out tomorrow to watch the 15.3 announcement!
Strength
Work to a heavy single pause (3 seconds just above knee) snatch.
Conditioning
Teams of two, 8 Rounds (24 minutes):
Switch positions every 3 minutes. Be consistent with row pacing. Record total meters and dumbbell weight used.
Strength
Power clean + push press + split jerk, work to a heavy single in the complex.
Conditioning
Teams of two, split up anyway, OPWAAT:
2 Rounds:
then,