160207 Sunday – “CrossFit Open 15.5”

Mobility: Hip (playlist video here)

Skill Practice Warm Up: Spend 8 minutes working up to a challenging clean and jerk. Plan on hitting that weight for 2-3 ‘sets’.

Strength: None

Super Set: None

Metabolic Conditioning:CrossFit Open 15.5” For time, 27-21-15-9

Row for Calories

Thrusters (Performance: 95lbs, Athletic*: 65lbs, Health: 45lbs)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 6-20 minutes (20 minute cutoff, scale accordingly – see Coaching Tips below)

Log your results online by clicking here.

Compare to: here

Coaching Tips: Break the Thrusters up early and often. If the thrusters look daunting, cut the round of 27, and start at 21.  Calories count faster the faster you are able to row (the faster you go, the less “meters” you will have to go).  So make this one a tiny bit faster than usual in the rowing department and use the thrusters to pace.  That said, if you blow your legs up on the row, the thrusters will be much harder.  Finish each row with some short hip and arm only pulls so your leg recovery starts a bit sooner.

Optional ‘Cash Out’:  none


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