Crossfit Open Workout 15.1  (Scaled)

Complete as many rounds and reps as

possible in 9 minutes of:

15 hanging knee raises

10 deadlifts (85lb.)

5 snatches (85lb.)

Crossfit Open Workout 15.1a
1-rep-max clean and jerk
6-minute time cap
 
Movement Standards:
The hanging knee raise begins just like the toes-to-bar but ends when the athlete has raised their knees above the height of their hip.

15.1: 137 reps (4 full + 2 deadlifts)
15.1a: 180lbs

3 Rounds:
Single Unbroken Set of Wall Ball Shots @ 15lbs
-Rest 90 secs-
30 Cal Row For Time
-Rest 3 mins-

*You get out of it what you put into it. Push yourself to find a true max reps set.

(38/1:27)
(32/1:31)
(33/1:32)

BBG
Every 2:00 for 8:00 (5 total sets)-
3 UB T&G Power Clean & Push Jerks
*Begin at 70% of 3RM Clean & Jerk and add weight each minute until you can no longer complete 3 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

115-135-145-155-165lbs
Note: Workout at No Excuses. 

5RFTT:
:30 Hill Sprints (10.0 incline; 7.0 mph)
12 Burpees

:90 rest between efforts
#Horrible

CFG Open WOD 14.1

10-minute AMRAP:
30 double-unders (3:1 Singles)
15 power snatches, 75 lb

218 Reps; (4) Full + (8) Snatches

For Time:

12-1:
Calorie Row
Box Jumps @ 24"
Push-ups

22:40

All sets and reps were unbroken.

0:45 Hollow Hold on Back
0:30 Hollow Hold on Hands

A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Strict Handstand Push-Ups
7 Dips
7 Burpees

A1. 85/100/110/115/125/130/140/150
A2. 155/160/165(f). 155 was previous 1RM. 160 was tough but I got it. Couldn't get 165 off my chest.
B. 3 rounds even. Shoulders were smoked after a single round following heavy presses.

A: Every :30 seconds for 10 minutes:

(1) Power Snatch @ 135lbs

Note: This workout comes courtesy of Outlaw Crossfit. To complete this workout as Rx, you must complete all 20 reps @ 135lbs. If you cannot do 135lbs for the entire workout, scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Hit all (20) reps @ 115lbs with no misses. Next time out, try 125lbs. 

A: Four Sets:
Hang Clean 1.1.1.1 (Rest 10 seconds between sets)
Rest 30 seconds
ME UB HSPUS
Rest 2 minutes

B: 3RNFT:
Deadlift (15)
Hang Clean (12)
Front Squat (9)
Push Press (6)

Use same bar throughout.

A:  95-135-155-165lbs. Performed (8) strict HSPU across all sets rather than ME.
B: Used 115lbs for the workout. All sets UB, except hang cleans, which were broken up 6&6 for each set. Workout completed at conversational pace.

2013 Regional Event 4

For time:
50 Wall Balls, 15 pound ball
50 Pushups
50 Pistols, alternating legs
50 Power Snatches, 75 pounds barbell

18:55

Finished with 50 Evil Wheels.

BBG: Rest 2:00 exactly between A & B

A: EMOM for 5:00-
5 Power Snatches*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

B: 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.

A: 75-95-105-115-125lbs
B: (15) @ 95lbs -- (+2) from last week. As Rx'd is 100lbs but did not have available weights at No Excuses.

AMRAP 3:00:
3 Thrusters, 115lbs
12 Box Jumps, 24"

Rest 3:00

AMRAP 4:00:
6 Thrusters, 95lbs
12 Box Jumps, 24"

Rest 3:00

AMRAP 5:00
12 Wall Balls, 15lbs
12 Box Jumps

A: 2 Full + 3 Thrusters
B: 2 Full + 6 Thrusters
C: 2 Full + 10 Box Jumps
 

A.
Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps
Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Jump Ropes x 80 reps

A: 90-105-120-125-135-145-150-155 (x3 for all sets) -- 155lbs is a PR for 1RM!!
B: 35lbs KB & 85lbs Barbell for Push Press

BBG: Rest 2:00 exactly between A & B

A: EMOM for 5:00-
5 Power Snatches*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

B: 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.

A: 75-95-105-115-125(3)
B: 13 Reps @ 95lbs

A: Deadlift 10-10-10-10-10 reps

Set a baseline for revisiting. And always privilege mechanics over load.

135-155-175-195-215lbs. Hit all reps UB, form never compromised. Next time should try to maintain single weight across all sets, maybe 205lbs. 


B: Work to 1RM Snatch. Failed at 145lbs, highest successful lift was 140lbs.

C: Finished with 4x15 Hollow Rocks.

BBG

A: Every 2:00 for 8:00 --
3 UB T&G Hang Clean & Jerks -- begin @ 70% of 1RM C&J and add load w/ each set.

B: 1XME UB T&G Clean & Jerks @ 85% of heaviest weight completed for #1.

A: Worked up to 165lbs
B: Used 145lbs due to available plate selection -- workout at No Excuses. 5 @ 145lbs

30 KB Swings @ 45lbs
-then-
3RDS:
30 HS Shoulder Taps
15 T2B
-then-
30 KB Swings @ 45lbs

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Workout at No Excuses.
75(2); 95(2); 115(2); 125(2); 135(F); 115(1)

EMOM 7:00:
3 UB Hang Power Cleans @ 145-pounds

Hit all lifts outside at No Excuses.

10 RNFT:

3 Power Snatches, 115-pounds
5 HSPU
7 Ball Slams, 25-pounds

Workout at No Excuses. Shoulders were fried after this one.

A: Snatch – 1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@90+%, 1×3@80%
B: Jerk from blocks – 1×3@60%, 1×3@70%, 1×3@80%, 2×3@90%, 1×3@80%
C: Clean from mid thigh – 1×3@50%, 1×3@60%, 1×3@70%, 2×3@80%, 1×3@70%, 1×3@80%

A: Hit everything based off 140lb 1RM Snatch
B: Hit everything based off 225lb 1RM Jerk
C: Hit everything based off 185lb 1RM Clean

Rowing Nancy
5RFT:
500m Row
15 OHS, 55-pounds

18:34

A: 21-15-9 Back Squat UB Reps
115-145-165lbs

Note: Challenging, but hit all reps UB. Think I can hit 135-155-185 next time out.

B: Shoulder Press 5-5-5
115-135-140lbs

C: Core Work
25 Hollow Rocks
25 Supermans
0:45 Hollow Hold
0:45 Arch Hold

Complete For Time:
45-pound KB Swings, 100 Reps
Row For Calories, 75 Calories
Evil Wheels, 50 Reps

15:47 

Note: This can be broken into any amount of sets/reps. 

BBG
A: Every 1:30 for 6:00 (5 total sets)-
5 UB T&G Power Clean & Push Jerks
*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

B: 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.

A: 95-135-145-155-160lbs
B: 130lbs; (7) reps

For Time: 
50 OHS, 75 pounds
40 Box Jumps, 20" Box
30 Thrusters, 75 pounds
20 OWLS, 25 pound slam ball
10 HSPU

14:38

Workout done at No Excuses.