Competitors Training 3.27.15

Warm Up
Dynamic
Then
5 Rounds
5 Calorie Row
5 Thrusters @96/65

Mixed Modal A
Workout 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Go to site and read standards!!
http://games.crossfit.com/workouts/the-open

Weight Lifting

Hang Snatch: every 90 sec for 9 minutes 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 2×2@80%

Mixed Modal B
Perform in a circuit not for time
1) Single Leg RDL: 3×10
2) Incline Row: 3×10
3) Med Ball V-Up: 3×10

       

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