Complete for time:
1/2 “Murph”
Run 800 meters
50 Pull ups
100 Push ups
150 Air Squats
Run 800 meters
If you have a 20lb vest or Body Armor, wear it.
4-5-14
4-2-14
Strength
Push Press – Find your 3 Rep Max
Complete 6 rounds (climbing up in weight each round)
High Hang Squat Clean + Hang Power Clean + Power Clean + Push Jerk
High = Pockets
Hang = In front of knees
Power = From Floor
Perform the complex without letting go of bar.
4-1-14
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)
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)
