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.
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:
9 MIN AMRAP
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.