Thursday, April 4

April 4, 2019

 

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

 

Bench Press (EMOM (3-2-1 x 3))

Bench Press Waves
Rest :90 sec between waves


Wave #1:
3  @ 75%
2  @ 78%
1  @ 81%
Wave #2:
3 @ 78%
2 @ 81%
1 @ 84%
Wave #3:
3 @ 81%
2 @ 84%
1 @ 87%

 

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

 

CrossFit Games Open 15.1 Masters (AMRAP - Reps)

9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 85#  / 55#
5 Snatches, 85# / 55#

 

Masters men and women 55-59, and 60+

CrossFit Games Open 15.1 Scaled (AMRAP - Rounds and Reps)

9-Minute AMRAP of:
15 Hanging Knee Raises
10 Deadlifts, 85# / 55#
5 Ground to Overhead, 85# / 55#

 

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