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, but manageable)
4-1-14
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 positioning, no press outs and rebounding the catch into the next dip.
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
