AMRAP in 20 mins:
2 Strict pull ups
4 Push Press, 155/105
8 Lateral bar-over burpees
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.
3-10-14
Clean
EMOM for 5 mins:
Power Clean + Squat Clean + Front Squat
Jerk
EMOM for 5 mins:
Front Squat + Push Jerk + Split Jerk – taken from a rack.
Complete 3 rounds for time
25 Push Ups
50′ OH Walking Lunge, 53/35
5 Burpees
3-8-14
Complete 7 Rounds for Time:
200m Run
15 Box Jumps, 24/20″ – games standards
15 Wall Balls, 20/14
3-7-14
Workout 14.2
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
3-6-14
Rest Day
Mobility Day
Make Up Day
Tonight Talayna Fortunato and Camille Leblanc Bazinet go head-to-head on Open Workout 14.2. In September, 2012, I attended The Outlaw Way Training Camp in Raleigh, NC. Talayna, along with Elisabeth Akinwale, Brandon Phillips and Spencer Arnold, made up the training staff for the camp. Talayna is an amazing athlete and it was humbling to watch these elite athletes perform the WODs that weekend. If you haven’t read her Blog or visited her page, I highly suggest you do.
