3/30/15: Monday:
STRENGTH
5×5 deadlift
METCON
“Diane“
21-15-9
deadlift (225/155)
hspu
ACCESSORY
50 back extension
50 strict toes to bar
3/28/15: Saturday:CFTC West Closed: 15.5 Heats Start at 10:00am CFTC Beach:
15.5 at Beach. Heats Start at 10:00am!
3/27/15: Friday: No 4:00pm, 5:00pm, 6:00pm Classes. Friday Night Lights @ CFTC Beach: Heats Start @ 6:30pm
CrossFit Games Open Workout 15.5
27 calorie row
27 thrusters (95#/65)
21 calorie row
21 thrusters
15 calorie row
15 thrusters
9 calorie row
9 thrusters
3/26/15: Thursday: 15.5 Announcement at 8:00pm!
STRENGTH/SKILL
20 mins weakness work
METCON
4 rounds
1 min max wallballs
1 min max double unders
1 min max ring dips
1 min max power cleans
1 min rest
3/25/15: Wednesday:
STRENGTH
5×5 back squat
METCON
14 min emom
odd mins : max calorie row
even mins : 5 plyo push-ups + 10 kbs (70/55)
*score is total calories*
