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.
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
Fun Group Warm-Up
“Helen”
Complete 3 rounds for time of:
Run 400 meters
21 Kettlebell Swings, 53/35
12 Pull ups
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
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
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.
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…
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
