4-1-14
Strength Back Squat – Find your 3 RM This number will be used in determining projected 1RM. Complete 4 rounds (not for time) 5 Barbell step ups, 20/24 5 Toes-to-bar (strict, if possible) For the step-ups…50% of 3 RM (heavy, …
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3-31-14
Complete 3 rounds for time: Run 400 meters 10 Deadlifts, 155/95 20 Kettlebell Swings, 53/35 30 AbMat sit-ups
3-29-14
Skill: Practice Kipping/Butterfly pull up As Many Rounds as Possible in 10 mins: 250m Row 7 Front Squats, 135/95 7 Pull ups
3-28-14
CrossFit Open 14.5 For time: 21-18-15-12-9-6-3 reps of: Thrusters, 95/65 Burpees (bar-facing)
3-26-14
Power Clean: Build to a heavy single in 8 mins rest 2 mins AMRAP in 4 mins Power Clean, 85% HS rest 8 mins 10min cap Row 2k AMRAP KB snatch, 53/35 (alt hands every rep)
3-25-14
Every Minute on the Minute for 14 mins: Odd: AMRAP of 5 Burpees over the Bar + 5 Thrusters, 95/65 Even: Rest Skill Jerks 4×6 unbroken reps at 65% of 1RM – Rest as needed between sets. Work on good …
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3-24-13
For time: 800m Run 40 Air Squats 40 Hand-release push ups 40 Step walking Lunge, 70/53 (each hand) 40 Hand-release push ups 40 Air Squats 800m Run
3-22-14
Fun Group Warm-Up “Helen” Complete 3 rounds for time of: Run 400 meters 21 Kettlebell Swings, 53/35 12 Pull ups
