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Workout 15.1 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches (M 115 lb. / F 75 lb.) Workout 15.1a 1-rep-max clean and jerk 6-minute time cap Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-

Strength Strict Press 5×3 @ 80-85 of 1 Rep Maximum Work  Weighted Walking Overhead Lunges  30-30-30-30 yards  (#35/ 25#) KB-Swing 30-20-10 (53/35) Cool-Down ( Trainers choice)

DeadLift, 5×7 @75% 21-15-9 Clean and Jerk (135/95) Box Jump (24/20)

Strength : 5 x 2 Power Snatch 80-85 % Focusing on massive hip-drive quick over head turnover 5×3 Negative Pull-ups (there are going to be in the Open) Work: Mini Kalsu (otherwise known as the toughest Crossfit workout on the planet.) “KALSU” which is 100 Thrusters for

WORKOUT 11.5 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (145lbs / 65kg) 10 Toes to bar 15 Wall balls (20lbs to 10′ target)   WOMEN – includes Masters Women up to 54 years old Comple

Back Squat 5×3 @ 80-85% WORKOUT 13.2 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24″ box WOMEN – includes Masters Wo

  Strength 10 minutes to work up to 3 Rm thruster AMRAP 5 Minutes 7 Hang Power Clean (135/93) 7 Toes‐to‐Bar Rest 2 min AMRAP 5 Minutes 10 Russian KB Swings 62#/44# 7 Burpees Rest 2 Minutes AMRAP 5 Minutes 10 Ball Slam 25# / 15# 7 Situps Rest 2 Min AMRAP 2 Minutes 7 Hang Power Cle

  Strength  Power-Clean, 1x OTM x10min! followed by Box Jumps 5×2 ( High almost scary high) Work  15-12-9 reps for time of: 95-lb. thrusters Pull-ups Rest 5 minutes 12-9-6 reps for time of: 95-lb. thrusters Pull-ups Rest 5 minutes 9-6-3 reps for time of: 95-lb. thrusters Pul

  Skill  Hollow Holds Strength  Push- Press 3-3-3-3-3 (Beginner)  Split-Jerk, 3-3-3-3-3 ( Intermediate and Advanced ) Work  (Beginner)  Kettle-bell Swing 10-8-6-4-2 Front Squat with 44#/35#  kettle-bell)10-8-6-4-2 Sit-ups- 10-10-10-10-10 Run 200-200-200-200-20 (Intermediate and Advanc

    Strength  5×1 95+% (these should be heavy and challenging, lets finish off the week with some PR’S Skill  Dumbbell Snatches Work  Run 800m 40 Total Walking Lunges (hold 1 DB on chest) (45/25) 20 DB Snatch (alternate arms, 10 ea arm) 80 Situps 20 DB Snatch (alt