5 rds for time 100ft handstand walk 30 alt. pistols
Workout 15.1 Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 115-lb. deadlifts, 10 reps 115-lb. snatches, 5 reps Workout 15.1a 6 minutes to find 1-rep-max clean and jerk Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
CF.com 4 rounds for time Row 500m Overhead Squats 155# 10 reps Roll 5min Stretch 10min
Hang Power Snatch 3-3-3-3-3 CrossFit Open prep wod 21-15-9-15-21 Thruster 95# Bar facing burpees
WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds MEN – includes Masters…
Rest day 10/15 min light cardio, active recovery Tech work on Clean and Jerk, Snatch, bar only 15 min Roll 5 min Stretch 10 min
Power Snatch 5×2 Snatch Pull @ 110% of 1RM 5×2 Open workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups
60 cal row 30 burpees as fast as possible 5×3 front squat 5×3 press 5 sets of max rep strict weighted chest to bar pull ups (aim for between 5 and 10 reps) 30 burpees as fast as possible 60 cal row
Open workout 14.5 For time: 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees
Oly lift prog W9 D1 Power snatches 5×5 Snatch pull @ 110% of 1RM Front Squat 5×5 20 muscle ups for time
