WOD 1.5.15

Main – CrossFit

Warm-up

5 minute, focus on warming up the squat. Have athletes stretch shoulders between squats with pass throughs and behind the neck presses as well as distraction.

Weightlifting

Back Squat (Work up to a 20RM – see below)

Metcon

Garage Games 1 – 2015 Snatch/Rope (AMRAP – Reps)

4 Minute AMRAP

1 Squat Snatch

1 Rope Climb

2 Squat Snatch

1 Rope Climb

3 Squat Snatch

1 Rope Climb

continue adding 1 snatch rep and 1 rope climb til time is called

All Loads – 95#/65#

RX + = 135#/95# (RX for Comp)

RX ++ = 165 Snatch/115 Snatch (ELITE for Comp)
REST 1 MINUTE

Garage Games 1 – 2015 Thruster/Pulls (Time)

3 Rounds

10 Squat Clean Thrusters

15 Pull-ups

All Loads – 95#/65#

RX + = 135#/95# and Chest to Bar (RX for competition)

RX ++ = 165 Snatch/155 Thruster – 115 Snatch/105 Thruster and Chest to Bar (ELITE for competition)

Record 10 minutes and in notes your reps if you do not finish

Cool Down

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