Friday, May 6th WOD

Warm up:  400m jog followed by 10 rings rows and 10 push ups. Then complete:

45 sec jump rope, 12 KB DL, 5 Strict pull ups

45 sec jump rope, 20 RKBS, 7-10 Kipping PU

45 sec jump rope, 12 AKBS, 7-10 Ring dips

 

 

Strength:  Power snatch

-2x5 at 70%

Snatch push press + Overhead squat

-4x3+1 at 70%

 

Conditioning:  CrossFit Open Workout 15.1 and 15.1a

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:

-15 toes-to-bars

-10 deadlifts 115/75lbs

-5 snatches 115/75lbs

 

WORKOUT 15.1a

-1-rep-max clean and jerk

-6-minute time cap