Monday 1/23/17

1. Warm-up

Coaches choice

2. WOD Prep

Warm-up the movements of the wod.

Warm-up the snatch to wod weight.

Warm up your clean and jerk to a moderate load prepping for your max in the wod.

3. WOD

Opens wod 15.1

Notes:
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock from 9 minutes to 24 minutes build to a 1rm clean and jerk.  For training purposes we are allowing more time for the clean and jerk.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Rx’d
(Rx’d Men and Women 18-54)
AMRAP 9 minutes of:
15 toes-to-bars
10 deadlifts (115, 75)
5 snatches (115, 75)

(Scaled Men and Women 18-54)
AMRAP 9 minutes of:
15 hanging knee raises
10 deadlifts (85, 55)
5 snatches* (85, 55)
*ground-to-overhead allowed

(Masters Men and Women 55+)
AMRAP 9 minutes of:
15 toes-to-bars
10 deadlifts (85, 55)
5 snatches (85, 55)

(Scaled Masters Men and Women 55+)
AMRAP 9 minutes of:
15 Ab-mat sit-ups
10 deadlifts (65, 45)
5 snatches* (65, 45)
*ground-to-overhead allowed

4. Post Wod

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk

Then

Foam roll upper thoracic for 5 minutes.

tan

 

Posted in WOD

6 thoughts on “Monday 1/23/17

  1. Redo for 15.1 seemed WAY WAY heavier on the snatches…previous 106 (3+16) reps…today 88 (2+28) reps….snatches took forever!
    Redo for 15.1a…at the true end of 6 minutes, I hit 195# (vs 180 in 15.1a)…then in the extra time, I actually hit 205#…a 20# PR for C&J! May not have been pretty…but it went up! I think working with the 33# bar (and the 1# weights) worked better for me…the smaller diameter bar seemed easier to hook grip? I don’t know, but it was a big PR…I was stuck at 185# forever!

    Liked by 1 person

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