WOD for 20 JAN 2016

1130 at the Frederick for BEAST OPERATIONS!!!

I am going to be making my hazard pay today so I may or may not be in there for this.

If not Cliff, its on you.

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Today is the day we do some testing on how we have improved over the last year. We are doing a workout entitled 15.1 and 15.1a!

This was the first workout in the Crossfit Open last year and was also the first time anybody ever cheered for me whilst doing a WOD, oh the memories! (sniffle sniffle)

So here it is:

15.1

9 MIN AMRAP

15 TTB

10 DL 115/75

5 Snatches 115/75

Straight into 15.1a

6 minutes to reach a max clean and jerk.

 

So this workout will take 15 minutes total. 9 minutes for 15.1 and 6 minutes for 15.1a.

Last year I did 118 reps on 15.1 and 205 on 15.1a

This year I expect to crush that but we shall see tomorrow.

Here is some motivation for you!!!

10 General Physical Skills:

TTB-Stamina and accuracy (grip is key here)

Deadlifts-Speed (knock em out quick. This shouldn’t be what slows you down)

Snatches-Coordination and accuracy

Clean and Jerk-Power, strength, balance

Intent-Give the athlete a performance metric and introduce the athlete to open level program difficulty.

11 thoughts on “WOD for 20 JAN 2016

  1. So I lost my phone. That sucks. I am going to do this glorious workout tomorrow as I feel like crap and was on a jump till 11 something.

  2. Matt, Tom and I were there today getting it in. Matt was there on time and crushed it. Tom and I were a little late due to work stuff. Tom made 75 reps on 15.1 with knees to elbows and deadlifts only, no snatches. He did 14lb wall ball cleans for 6 minute max effort for 15.1A. I got 90 reps and made 185 on the C&J. It was fun.

  3. Thats a great workout. I can’t wait to do it tomorrow. Hopefully I feel better so I don’t suck it up too bad. Im excited to see how much I have improved.

  4. Just did the WOD!!!! 90 reps and 205 for C&J. The TTB sucked, I need better technique and DLs weren’t bad the snatches was fun really used my hips for the lift helped me stay on the TTB longer I feel.

  5. I miss you guys as well, but traveling around is so much fun going to different gyms and doing our WODs. I see you are also getting after as well Cliff, good job!!

  6. Did 134 reps on 15.1. This sickness definitely made this a lot worse than it shoulda been. I did 218 on the clean and jerk. Ditto on the sickness bit for that.

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