3-19-14
EMOM for 10 mins: 3-5 Power Cleans, 135/95 3-5 Toes to Bar 3-5 Push Jerks, 135/95 4 Rounds: 1 min Row 1 min Jog 1 min Plank 1 min Jump Rope 1 min Inch worm – all easy pace
3-18-14
Partner WOD Each teammate completes 3 sets of: 3 Rounds for time: Sprint 8 Target Burpees Athlete One completes 3 rounds of the run/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete …
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3-17-14
Weightlifting Skill Work: Work up to a heavy 3 position Clean + 1 Jerk. Position 1: High hang Position 2: Above knees Position 3: Below knees Complete for time: 200-150-100-50 Double unders 100-75-50-25 Air Squats I am amazed at the …
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03-14-14
CrossFit Open 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box …
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3-13-14
Make Up Day Mobility Day Prep for Open And now for a video of a man with a voice that could stop time…Donny Shankle. )
3-12-14
Complete 7 rounds for time: 7 Wall balls, 20/14 7 Toes-to-bar 7 Power Clean, 135/95 7 Box Jumps, 20/14 )
