03/27/2015
CrossFit XD – CrossFit
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
200m run
20 air squats
10 bar muscle-ups
20 air squats
30 STO 95/65
20 air squats
800m run
20 air squats
30 wall-balls 20/14
20 air squats
10 power snatches 95/65
20 air squats
200m run
Never Ending EMOM:
5 full-clean&jerks 155/105
5 burpee over box 24/20
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
CrossFit Games Open 15.4
8 Min AMRAP
3 HSPU
3 Cleans 185/125
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
24 HSPU
9 Cleans
27 HSPU
9 Cleans …… and so on
Remember, every pound of lean muscle mass you gain will burn an extra 50 calories per day. The more muscle you build the more calories your body will burn. Heavy days are important for that reason. Go hard. Lift heavy. And get strong.
4 sets of :15 and then 1 last attempt at max time. Record your max time in seconds.
2 Rounds:
15 Bar Facing Burpees
30 Thrusters #65/45
45 Box Jumps 24/20″
10 Min AMRAP
21 Med Ball Clean #20/14
15 Toes to Bar
9 HSPU
RX+
10 Min AMRAP
21 Med Ball #30/20
15 Toes to Bar
9 Strict HSPU
1 Clean from High Hang
1 Clean from Mid Hang
1 Clean from Below Knee
1 completed rep is all 3 cleans without letting go of the bar
Monday Monster Mash
6 Min AMRAP
5 Ring Dips
5 CTB Pull Ups
5 Burpees
8 Min AMRAP
10 Cal Row
5 Front Squats #155/105
5 Shoulder to Overhead #155/105
3 Rounds
400m Run
15 Power Snatches #95/65
*Rest 5 min between workouts