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Friday, February 27, 2015

Open Workout 15.1 - Initial Thoughts and Tips

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.)

1-rep-max clean and jerk
6-minute time cap

Initial Thoughts
CrossFit gave us a bit of a surprise with two scored events in Workout 15.1.  The first is a classic CrossFit WOD.  15-10-5 repetitions of Toes to Bar, Deadlifts and Snatches.  Pacing will be very important and a good game plan will be vital.  The second is a straight forward strength and skill test.  How much weight can you get from the floor to overhead... right after 9 minutes of work of course!  Nothing too shocking really, just CrossFit.  Be prepared for anything!

This is a very grip intensive workout.  Break up the toes-to-bar and deadlifts right from the start.  Initially, my thought is to break the toes-to-bar into sets of 5.  The deadlifts are light, but if you hold on to that bar for all 10 reps, your grip will get fatigued very quickly.  I would also break the deadlifts into sets of 5.  For most, I would recommend dropping every repetition of the snatch.  Bringing the bar to the floor will fatigue your grip very quickly.  The first 5 minutes of this workout is all about saving your grip.

You should already have an idea what your 1-rep-max clean and jerk is.  You only have 6 minutes, so you aren't going to have a lot of time to make many attempts.  Get a quick rep in, with a somewhat heavy load, quickly.  A clean and jerk done after a 9 minute WOD is going to feel much different than a clean and jerk when fresh.  Get your second rep in at around the 2:30 mark.  Third attempt at around the 5 minute mark.  This will give you one extra minute to get one final, last ditch attempt in.

Have fun everyone!


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