Buy In: Deadlift prep: 10 reps- bridges, side-lying bridges, supermans, ghd situps, hip thrusters on bench (unweighted).
Deadlift: 2X5@65%,2x3@75%,1xMax reps@85%
then for time complete:
15-12-9 Reps of Thrusters 75/115, Chest to Bar Pullups
Row 500 meters. Let me spell this out: finish the couplet and then move to the rower and row 500 meters. There is only a single bout of rowing. Your total time is the score.
Buy In: Squat Prep, Shoulder Prep
Squat 1x5@65%,2x3@75%,1xMax Reps@85%
Shoulder Press 1x5@65%,2x3@75%,1xMax Reps@85%
This picture embodies our gym community. Thanks to everyone who helped pitch in to make the first week of the 2015 Open a smash hit. Thanks to all who helped keep an eye on my boy Fletcher! Much appreciated.
Tesi will have the gym open by 8:45. If you need to handle your business early, then show up promptly have a focused attitude and KILL IT!. We trainers are going to absolutely have our hands full. Stay focused, be helpful and stay on point. We will stay and judge as many folks as we can. We will not be offering "open gym" and we will not be offering a typical "free Saturday, bring a friend" type of experience for this. Apologies, but its not practical. Thanks and go hard and have fun.
copied and pasted from CrossFit.com:
Complete as many rounds as possible in 9 minutes of:
75/115-lb. deadlifts, 10 reps
75/115-lb. snatches, 5 reps
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.