Make Up
Mobility
Goat
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
3-21-14
CrossFit Open 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie row
50 Toes to bar
40 wall-ball shots, 20/14 (10ft/9ft)
30 Cleans, 135/95
20 Muscle-ups
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.
