MG
Trigger/Warm-up/Mobilise/Activate
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1) 20 Min AMRAP:
50 SDHP (24 kg / 16 kg)
25 Pull-up’s
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Score = Total Reps
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2) Complete the following for time:
50 Box Jump (70 cm / 60 cm)
50 Alternating Pistols
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Score […]
Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 2-2-2-2-2-2 (80% of 1 RM)
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Complete Every 2nd min (12 min)
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Score = Load
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then…
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2) AMRAP 15 min:
100 DU’s
20 HSPU
10 Power Cleans (85 kg […]
GW
Trigger/Warm-up/Mobilise/Activate
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1) OHS 2-2-2-2-2 (Count sets when loads >80% of 1RM)
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Complete every 90 sec’s
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Score = Load
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then…
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2) 8 min AMRAP:
5 Burpee Muscle-up’s (Bar or Rings)
15 Thrusters (43 kg / 30 kg) *If anyone tested late on 15,5 you can substitute with Hang Power Cleans (70 kg / 40 kg)
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Score = Total Reps
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3.
a) Front Lever – 10 sec […]
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Trigger/Warm-up/Mobilise/Activate
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WOD
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1
a) Snatch – Take 10 min to work up to a heavy single for the day (Not neccessarily a 1RM)
b) EMOM 6 min – 1 Snatch at 80% of the Max for the day.
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Trigger/Warm-up/Mobilise/Activate
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THE FINAL WORKOUT OF THE OPEN OF THE 2015 REEBOK CROSSFIT GAMES!
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The Final Workout of the Open – WORKOUT 15.5 (http://games.crossfit.com/workouts/the-open)
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27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 43kg
Women use 29kg.
Notes
This workout begins seated on […]
MG
Trigger/Warm-up/Mobilise/Activate
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1) Technique Practice – Snatch (Bar Mobility, Progressions and Skill Transfer exercises with empty bar – Coach Leads)
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2) Rings – Practice Skin the Cat (10 min) (Avoid fatigue, only practice)
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3) Practice DU’s for 5 min (Again Ample Rest, […]
