030117

Tuesday 

Warm Up:

2 rounds of,

3 Jefferson curls

1 minute hollow hold off the bar (2 skin the cats)

1 minute thoracic stretch

1 minute banded stretch 

 

Snatch Drills and EMOM 10min:

1 squat snatch - building in weight each set. 

 

WOD:

CrossFit Opens 15.1

9 minutes of AMRAP:

15 Toes-to-bars

10 Deadlifts (115 / 75 lb.)

5 Snatches (115 / 75 lb.)

15.1a 9:00-15:00

1-rep-max clean and jerk

6-minute time cap

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.