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CF OPEN WOD 15.1
odd mins 10 bench press
even mins 10 TTB
rest or makeup day
ROW 3x 1000m with 1 to 1 rest ratios
work up to a heavy (not max) complex of: Power Clean + Hang Squat Clean + Squat Clean
then once you find failure weight.....
EMOMx7: 5 TnG Power Cleans 225/155 or 70%1RM
7 Box Jumps, 30/24″
150′ sprint (down and back 3 times length of rig)
7 KBS, 2-pood/1.5-pood
Rest 2 minutes between rounds
3 sets of 15 hip extensions and 10 GHD situps
WOD #1 / warmup (10 min cap)
35 Double unders
EMOM x 7mins
Snatch Grip Push Press + Snatch Balance + OHS – you choose the weight.
AMRAP 12 of:
30 Calorie Row
15 OHS 115/80
50 Russian twists (over and back =1)
“Bergeron Beep Test”
EMOM for as long as possible…
7 Thrusters, 75/55
7 Pull ups
if you cannot complete at least 9rd then complete this as a 15min AMRAP
Benchmarks Average Scores
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+