Skill:
Practice Kipping/Butterfly pull up
As Many Rounds as Possible in 10 mins:
250m Row
7 Front Squats, 135/95
7 Pull ups
3-29-14
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
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
