“15.1/15.1a…”

Posted: March 4, 2015 in Uncategorized

Re-Post…

Come Out This Saturday To CrossFit By Body Fit To Support Our 3 RC CrossFit Lady Power Lifters!!!

“D”!!!

'Got my sassy pants on today...bwahahahahaha'
Broh!!!
Nicole Broh's photo.
& Nykki!!!
'About to get my party on at RCCF's 4th Annual Holiday Party... YOW!!!'

Good Luck Ladies!!!

Watch These Ladies Transform From The Above Pics To This…
'Registered and getting ready! Love training with these ladies❤️ #nervous #excited #firstmeet #rccrossfit #powerliftingsundays #gainz #loveliftingheavyshit #thankscoach'

Get Out There & Lift Some Heavy S–T & Represent For RC CrossFit!!!

Hoping To Get As Many RCCF Athletes, Family & Friends Out There To Support Them!!!

I’ll Let You Know Their Heat Times ASAP…

Again… In Case You Missed It…

ALRIGHT… HERE WE GO!!!

MOBility: 6AM, 7AM, 8AM & 9AM

Strength… Rest Day!

MetCon…

“15.1/15.a”

I Have No Clue How CrossFit HQ Scored This WOD… But You Will End Up With 3 Scores… 1st Score Will Be Total Reps On 15.1… 2nd Score Will Be Your Heaviest Successful Clean & Jerk… And Your Final Score Will Be The Total Of  Both…

So Let’s Say On 15.1, You Get 3 Rounds Plus 5 Deadlifts… That Equals 110 Reps… And You Get 200lbs On Your Clean & Jerk… Your Final Score Would be 310 Points…

As Many Rounds (Reps) As Possible in 9 Mins:

“Rx’d”

15 Toes To Bar

10 Deadlifts (Rx’d: M-115lbs/F-75lbs…)

5 Snatches (These Can Be Power Snatches or Full Snatches…)

Then…

From The 9 Min Mark Until The 15 Min Mark…

1 Rep Max Clean & Jerk…

“Sx’d”

15 Hanging Knee Raises (M&F…)

10 Deadlifts (M-85lbs/F-55lbs…)

5 Snatches (Same Weight…)

3…2…1…GO!!!

Mando

3…2…1…GO!!!

Mando

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