Tuesday – 031814

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Strength
Find your 1RM for the complex:
1 Push Press – 2 Push Jerks – 3 Split Jerks

Workout of the Day
In 15 minutes:
Complete 5 Rounds of:
15 Hang Power Cleans (155/113)
10 Bar-facing burpees
5 Push Press (155/113)
then in the remaining time,
AMRAP Muscle-Ups (sub ring dips)

Post your scores to the Whiteboard.

Monday – 031714

Coach Brittani keeping a close eye on Cheyenne during 14.3.

Coach Brittani keeping a close eye on Cheyenne during 14.3.

Strength/Skill
EMOM for 12 minutes:
Every odd minute, perform 6 weighted strict pull-ups. Go up in weight as necessary.
Every even minute, perform 30 double-unders OR practice for 30 seconds.

Score will be your highest load you successfully completed 6 strict pull-ups with. Using dumbbells between your legs/feet works best. ¬†Use a band if necessary, no ring rows unless you can’t do any band pull-ups.

Workout of the Day
3 rounds for time:
30 Toes to bar
400 meter run
30 Thrusters (75/53)

Post your scores to the Whiteboard.

Saturday – 031514

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Jonathan gets a body weight snatch! It’s right on the borderline of being a squat snatch when we were going for power but either way..body weight!

Workout of the Day
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Post your scores to the Whiteboard.

Friday – 031414

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Note: TIE-BREAKER – YOU MUST RECORD ATHLETE’S TIME AFTER EACH SET OF BOX JUMPS

Warm-Up
Group Warm-Up

Workout of the Day
CrossFit Games Open Workout 14.3

Complete as many reps as possible in 8 minutes of:
10 Deadlifts (135/95)
15 box jumps (24/20)
15 Deadlifts (185/135)
15 box jumps
20 Deadlifts (225/155)
15 box jumps
25 Deadlifts (275/185)
15 box jumps
30 Deadlifts (315/205)
15 box jumps
35 Deadlifts (365/225)
15 box jumps

IF YOU ARE NOT REGISTERED FOR THE OPEN YOU WILL NOT DO 14.3 – YOU WILL DO THE FOLLOWING

21-15-9
Deadlift (225/153)
Burpee Box Jump (24/20)

Post your scores to the Whiteboard.