Tuesday 02.06.18

Warm Up
3:00 Banded Glute activation
-then-
2 Rounds
15 KB Swings
15 Box Jumps

Strength:
10min EMOM:
2 C+J. Working up to 80-90%

MetCon
15.1 and 15.1a

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.)

Scaled:
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.)

Then

Workout 15.1a
1-rep-max clean and jerk (any style) 6-minute time cap

After Party:
Core: 3 x 10 barbell roll outs
CE: For Time: Complete 66 Ring Dips: Sets of 5 to 20 Reps, Sets of 4 to 36 Reps, Sets of 3 to 51 Reps, Sets of 2 to 61 Reps, Singles to 66 Reps

About Nikki

CrossFit 1525 coach/owner
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