3 2 - CrossFit Open - 15.1

                                2015

Warmup:   

5 min stretching

3 rnds
5 burpees
33 jump rope
10 ring rows

Buy-in:  

snatch practice
deadlift practice

Workout:   15.1

Rx (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) 

9 minute amrap: 

15 toes-to-bars 

10 deadlifts (115 / 75 lb.) 

5 snatches (115 / 75 lb.) 

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) 

Complete as many rounds and reps as possible in 9 minutes of: 15 hanging knee raises 10 deadlifts (85 / 55 lb.) 5 snatches* (85 / 55 lb.) *ground-to-overhead allowed 

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) 

Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (85 / 55 lb.) 5 snatches (85 / 55 lb.) 

Masters Scaled (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+) 

Complete as many rounds and reps as possible in 9 minutes of: 15 sit-ups 10 deadlifts (65 / 45 lb.) 5 snatches* (65 / 45 lb.) *ground-to-overhead allowed 

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (85 / 55 lb.) 5 snatches (85 / 55 lb.) 

 Teens Scaled (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17) 

Complete as many rounds and reps as possible in 9 minutes of: 15 hanging knee raises 10 deadlifts (65 / 45 lb.) 5 snatches* (65 / 45 lb.) *ground-to-overhead allowed 

*****

Workout 15.1a (All Divisions) 1-rep-max clean and jerk 6-minute time cap

Finisher:

 stretch  

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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