Monday, February 21st

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Weightlifting: Clean and Jerk – 15 minutes to build to 80% and perform 3 reps

We’re using our strength portion of the workout to warm up for the workout, so we should warm up our TTB/Deadlift/Snatch BEFORE the strength. We want to roll from strength to starting the workout in no more than 5 minutes, and the weight on the bar (80%) should be close to where we want to start our 15.1a portion.

Conditioning: Crossfit open 15.1 AMRAP 9 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap *Part A starts immediately after the 9 minute amrap*

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