Friday 11 January 2019 – On-Ramp day 3 (AM)

It’s Friday and the last day of this month’s On-Ramp class in the am, so get to the PM classes for something special: Let’s crush the CrossFit Open Workout – 15.5!

This workout is a couplet consisting of Thrusters and Rowing for calories. Both of these moves are based on explosive hip extension to drive them, moving the weights out of the squat into the over head press for Thrusters and driving the power portion of your rowing stroke. This will build quickly, so if you get after it right out of the gate, you will implode.

A Strategy: Scale to a weight for the Thrusters that you can complete round one (27 reps) in big sets. Unbroken will be a) too light and/or b) cost you dearly later in the game. For the Row, find a strong, deliberate, MAINTAINABLE pace and hold it. This is the part where you need to recover, but do it while you work.

The rep scheme is 27-21-15-9, the classic Fran scheme but with the added 27; think of it as “the bonus plan”.

Get it done and have a great weekend! See you Monday.

 

WOD:
CrossFit Open 15.5 (For time)
27 Cal Row
27 Thrusters (95/65)
21 Cal Row
21 Thrusters
15 Cal Row
15 Thrusters
9 Cal Row
9 Thrusters

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