CrossFit 15 Nord WODs for Jul 28,2017 http://crossfit15nord.com/index.asp?page=results&pageid=1&startdate=20170728 Daily Workouts for Jul 28,2017 en-us Fri, 28 Jul 2017 00:00:00 MST Fri, 28 Jul 2017 08:46:43 MST CrossFit 15 Nord WODs for Jul 28,2017 http://crossfit15nord.com/index.asp?page=results&pageid=1&startdate=20170728 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments http://crossfit15nord.com/images/htg_logo_rss.gif 39 31 vendredi 28 juillet Fri,Jul 28,2017 http://crossfit15nord.com/index.asp?page=results&pageid=1&startdate=20170728 http://crossfit15nord.com/index.asp?page=results&pageid=1&startdate=20170728 Fri, 28 Jul 2017 00:00:00 MST WARM UP<br /><br />400M RUN<br />400m row<br />400m bike<br /><br /><br />OPEN<br />“Open Test”<br />AMRAP 20:<br />50 Wall Balls (20/14)<br />50 Double Unders <br />40 Box Jumps (24/20)<br />40 Toes to Bar <br />30 Chest to Bar Pull-ups<br />30 Burpees<br />20 Cleans (145/100)<br />20 Jerks (145/100)<br />10 Snatches (145/100)<br />10 Ring Muscle-Ups<br /><br />PERFORMANCE<br />“Open Test”<br />AMRAP 20:<br />50 Wall Balls (20/14)<br />50 Double Unders<br />40 Box Jumps (24/20)<br />40 Toes to Bar <br />30 Pull-ups<br />30 Burpees<br />20 Cleans (115/80)<br />20 Jerks (115/80)<br />10 Snatches (115/80)<br />10 Burpee Chest to Bar Pull-ups<br /><br />FITNESS<br />“Open Test”<br />AMRAP 20:<br />50 Wall Balls (20/14)<br />50 Single Unders<br />40 Box Jumps (24/20)<br />40 Knees to Chest <br />30 Pull-ups<br />30 Burpees<br />20 Cleans (95/65)<br />20 Jerks (95/65)<br />10 Snatches (95/65)<br />10 Burpee Pull-ups<br /><br /><br /><br />COMPTRAIN<br /><br />1. Snatch<br />60%/2<br />65%/2<br />70%/2<br />(75%/1)5<br /><br />2. Clean & Jerk<br />60%/2<br />65%/2<br />70%/2<br />(75%/1)5<br /><br />3. Front Squat<br />(70%/5)3<br /><br />4. Gymnastics Conditioning<br />6 Strict Deficit HSPU<br />1 min rest<br />6 Strict Deficit HSPU<br />:45 rest<br />5 Strict Deficit HSPU<br />:30 rest<br />4 Strict Deficit HSPU<br />:15 rest<br />3 Strict Deficit HSPU<br />*doesn’t have to be unbroken