WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:
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
Friday
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Thursday
Metcon
4 rounds Max effort 500 m row
Rest as needed.
With the Open workout coming out tonight, we have to make sure athletes are not overworked. So, after the workout make sure everyone goes home and gets the proper recovery as needed. This means getting enough rest and refueling properly. The gym can’t wait for everyone to perform well during the Open.
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Tuesday
Don’t forget to sign-up for the CrossFit Open, the link to the left of the page will take you directly to register. Workouts will be released for the Open on Thursdays. CFNKY will have an Open Party Every Friday At 6:30PM during the Open! Come out to participate or spectate, all are welcome.
Strength
10 min EMOM
3 Jerks
Metcon
Partner Metcon
20 min AMRAP
50 Pull ups
50 Toes to Bar
50 Double Unders
50 Snatches 115/85
50 Burpees
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Monday
Don’t forget to sign-up for the CrossFit Open, the link to the left of the page will take you directly to register. Workouts will be released for the Open on Thursdays. CFNKY will have an Open Party Every Friday At 6:30PM during the Open! Come out to participate or spectate, all are welcome.
Strength
3 rep power clean
Metcon 30-20-10
box jumps
kb swings
push ups
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