Buy In: 10 reps- band pull aparts, no money, shoulder complex.
Bench Press: 2x3@60,70% 1x Max reps@80%
CrossFit Open 15.5 WOD. 20 minute cap
We're closing out the 2015 Open with a bang! The Final Thunderdome is going to be sick. Bring your own food and beverage about 7:30 and let's see where the dust settles! beTHERE!
Buy In: 10 reps Banded Shoulder Complex. Work on those tender bits (mwod posters are your friend).
Shoulder Press 2x3@60,70%, 1x Max reps@80%
then, In teams of 3 or 4 complete as many rounds as possible in 12 minutes of:
Row 10 calories,
5 Sumo Deadlift High Pull
Row 10 calories, 5 Burpees, 5 Sumo Deadlift High Pulls 45#/75#.
Buy In: Deadlift prep: 10 reps- toes to bar, bodyweight hip thrusts on bench, hollow body crunches, cat/camel, side-lying bridges.
Deadlift: 2x3@60%,2x3@70%,1xMax reps@80%
then complete 3 rounds for time of:
Buy In: Squat prep- tabata downdog progression. Mobilize as needed.
Back Squat 2x3@60,2x3@70, 1xMax reps@80%
Every minute on the minute for 10 minutes complete 5 thrusters (65/95). With the time remaining in the minute, complete as many burpees as possible. Score is total burpees.