Strength: Clean 5×5 Jerk 5×5 WOD: CF Open 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups Add 2 reps each 3:00 round completed in 3:00 time
Bonus WOD: Regionals 2015.1 Randy For time: 75 snatches (75/55) 6 minute time cap
Strength: Alternating: Front squat 5×5 Bent row 5×3 WOD: CFG Open 14.1 (also 11.1) 10 minute AMRAP 30 Double unders 15 power snatches (75/55)
Strength: Snatch grip push press from behind the neck into overhead squats (press 4 times and then go into 3 squats) – 4 sets WOD: 6X Run 200m 15 wall ball
Strength: Overhead dumbbell or kettlebell lunges 5×8 Hang snatch 5×3 (from above the knee) WOD: 27 calorie row 21 handstand push up 21 calorie row 15 handstand push up 15 calorie row 9 handstand push up