CrossFit Route 7 » Friday, February 27, 2015
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Friday, February 27, 2015

BCF/CFR7 – the Open is here!! 15.1 looks awesome, I’m stoked to get after it!! I just want to clarify a few things regarding the 2015 Open at BCF/CFR7.
Members can do the WOD at either box (regardless of membership type). CFR7 is doing the WOD at all Friday WODs and BCF at all Sat WODs. If you are visiting the other box, you don’t need to register (the systems aren’t compatible), just show up.
ALL submitted scores need to be verified by a coach (having the score on the whiteboard is a verified score). I will NOT approve scores that are done with a friend during Open Gym times (no exceptions on this).
If you have questions, post to comments below. Good luck – you are ready for this, now bring your A game and do your best…but most importantly – HAVE FUN and cheer for your friends!!
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Technique:

Clean and Jerk

Metcon:

Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
  (M 115 lb. /  F 75 lb.)

SCALED

15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Workout 15.1a

1-rep-max clean and jerk

  6-minute time cap

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