Shoulder Press 1-1-1
145-155-165lb.
Push Press 3-3-3
165-175-185lb.
Push Jerk 5-5-5
165-185-190lb.

Notes: Matched PR on strict press.

EMOM 10:
Odd: 15 Situps
Even: 0:20 Plank Hold (top of push up)

For Time:
200 Single Unders
100 KB Snatches @ 35lb. (50R/50L)
200 Single Unders

13:55

1.  Snatch
Doubles at 60, 70, 75 and 80%, then to a heavy single for the day. Heavy doesn't mean max!
90-105-110-120, 135lbs.
2.  Clean and Jerk
Doubles at 60, 70, 75 and 80%, then to a heavy single for the day. Heavy doesn't mean max!
115-135-145-155, 175lbs.

Every 3 minutes, for 8 rounds:
250m Row
3 Snatches (135lb.)

21-15-9-9-15-21 reps for time of:
Calories Rowed
HSPU
Pistols (Alt Legs)

Note: 21's were broken on both HSPU & Pistols. 15's and 9's were UB both exercises, both rounds. Details of row as follows:

21 Calories	306m	1:09 seconds
15 Calories	222m	0:50 seconds
9 Calories	137m	0:30 seconds

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: 160 reps (5 full + 10 Hanging Knee Raises)
15.1a: 185lbs

Tabata Row
Note: Must get 850+ meters (1:34.1/500m split). A 2 rep HSPU penalty is enforced for each 10m below the standard.

771m -- 26 rep HSPU penalty (1:43.7/500m split)

For time:
-“Grace”: 30x clean and jerk
*Goal for this is to be unbroken. Any break that you have, which will constitute your hands coming off the bar, immediately add 5 reps to the RX’d amount.
 
1:58 -- all reps unbroken using 75-pound bar.  

Workout Specific Warm-up 
Alternating EMOM for 12 minutes of:
14 walking lunges
12 kettlebell snatches, 26lb.
150 meter run

Workout 
3 rounds for time of:
45 double-unders (2:1 singles)
30 KB swings, 44lb.
15 burpees over the bar
20 minute time cap

19:23

Clean & Jerk Range of Motion Warm Up: 2 Rounds of
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Strict Press
Use an empty barbell for both rounds.

Clean & Jerk Skill Warm Up: 2 Rounds of
3 High Hang Power Clean
3 Low Hang Power Clean with a Squat
3 Jerks
Use an empty barbell for the first round and if it feels lite and fast add a small amount of weight.

Diablo Strong: 5 Sets at 75% of your 1RM Clean & Jerk (145lbs)
1 Clean pull
5 second lower to knee
2 second pause at knee
3 second lower to ground
1 Squat clean

Workout: 2 Rounds for time
6 Lateral Box Overs  (24) - Note: Subbed Lateral Box Shuttles
4 Power Cleans (135) 
4 Box Jumps
6 Lateral Box Overs 
4 Power Cleans
4 Box Jumps
Row (500m)
Coaching Notes: You do NOT have to hit full extension on the lateral box overs, but you do on the box jumps like usual. Also make sure to step down from the box jumps.

5RDS:
20 Calorie Row
10 Deadlifts @ 225lb.

1:1 Work/Rest Ratio

Power Snatch
1-2-3-4-5-6-7-8-9-10

*10 sit-ups between sets

Notes: Used 135lb. for this workout which was ambitious for this kind of volume, but I hit 'em all with no misses. Sets were broken into 2's & 3's mostly.

Hang Power Clean (7×3 @70% of 1RM)
*Perform a set every 1:30*

Used 135lb. Based on 195lb power clean

Metcon (Time)
7 Rounds

250m Row

7 HSPU

15:36

Core Work
4 rds

10 Hollow Rocks

10 V-Ups

10 sec. hanging l-sit

10 sec. Hollow Rock Hold

– Rest 1 min between rds –

Deadlift x 15 reps
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps

Deadlift: 205-225-250lb. 
HSPU: 16-14-12 reps

Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.
  
Accumulate:
4 min plank every time you drop do 15 v ups
then
2 min hollow hold every time you drop do 15 sit ups

45 v-ups
60 sit ups 

5RFTT:
:30 Hill Sprints (9.0 incline; 7.5 mph)
12 Burpees

:90 rest between efforts
#Horrible

2016 Regional Event 6
For time:
1,000-meter bike
100-ft. handstand walk
10 overhead squats, double KB OHS (36#)
500-meter row
50 burpee box jump overs
5 overhead squats, double KB OHS (36#)

Notes: Subbed HS Shoulder Taps for HS Walk and bar facing burpees over foam roller.Used KB for OHS as I was in the cardio room. Next time try 53# KB for OHS.

A: 10 Minute EMOM of:
6 V-Ups
6 KB Swings 44lb. KB
6 Box Step Ups 24" box

*If you can not complete the reps in the minute, skip the next round and complete a 30 second plank penalty. Then continue with the next round.

Rest until minute 11 -- Then

Every 2 minutes for 5 rounds complete:
Row 300m

Try to go faster each round.

Round 1: 69.2 seconds Round 2: 70.0 seconds Round 3: 65.2 seconds Round 4: 67.1 seconds Round 5: 64.2 seconds