Workout 2.26.15

Nickname: GO!

Cloud 9 CrossFit – CrossFit

Welcome to the 2015 Competition Season! For those doing the CrossFit Games Open, remember this is a test against yourself. You all work so hard, just have fun and don’t lose sight that this is a benchmark for your personal fitness journey!

Warm-up

Take your time on this warmup!

Row easy 500m

10- 90/90 arm sweeps ea arm

10 PVC Pass Throughs

20 Glute Bridges, 10 per leg

20 Walking Samson Stretch

5 Kips, 5 Knees to Elbows, 5 Toes to Bar

10 Deadlifts, 115/75

8 Power Snatches

then, warmup to 75-80% 1RM Clean and Jerk- no more than 5 reps

THEN, Row a fast 500m to get your heart rate up before you begin. Good Luck!

Metcon

Metcon (AMRAP – Rounds and Reps)

CrossFit Open Workout 15.1

9-minute AMRAP:

15 toes-to-bar

10 deadlifts (M 115 lb. / F 75 lb.)

5 snatches

Metcon

Metcon (Weight)

CrossFit Games Workout 15.1a

1-rep-max clean and jerk

6-minute time cap

Feature Video

Cloud 9 Teen Camp