Rest
Mobility
Make Up
14.4 Prep
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 TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets.
Skill:
Max strict TTB – No Kipping
If you are still learning TTB, practice three to five rounds of strict TTB.
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 eliteness of this man…
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 jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
NON-OPEN Athletes
8 minute AMRAP:
15 deadlifts, 185/135 lb.
15 box jumps, 24/20 inch
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
)
3-11-14
“Deck of Cards”
Flip over playing cards one at a time.
The suit represents the movement.
Hearts = Burpees
Diamonds = Sit ups
Spades = KBS – you choose the weight
Clubs = Air Squats
The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.
