15.1 & 15.1A

Posted: 28th February 2015 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

(No Measure)

Jog/Air Dyne/Row or some combo of the three for 10 minutes.

Mobility Drills 10-20 Minutes

Running Warm-up (No Measure)

20 meters each

-sideways jumping jacks

-A skips

-toe up toe touch

-shuffle

-lunge

-heal walk

-carioca

-butt kick

-tin man

-high knee

Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle

2. Elbows High and Outside- Keep the Bar Close

3. Muscle Clean- Turnover

4. Front Squat Lands- 2″, 4″, 6″ – Footwork

5. Front Squat Drop- Bottom Out, Footwork

6. Hang Squat Clean
Follow this with drills with the bar and then ramp up to the first and second weights you want to attempt on 15.1A.

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

Buy-Out

500 Meter row (No Measure)

500 Meter row

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