Complete for time
Teams of 2
One athlete works, while the other rests.
50 Burpees
10 Clean & Jerk, 155/105
75 Box Jump, 24/20
10 Clean & Jerk, 155/105
100 Pull ups
10 Clean & Jerk, 155/105
75 Box Jump, 24/20
10 Clean & Jerk, 155/105
50 Burpees
CrossFit Open 14.1
AMRAP in 10 mins:
30 Double-unders
15 Power Snatch, 75/55
Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.
Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.
Complete for time:
1,000m Row
30 Hang Power Clean, 135/95
30 Pull ups (Chest-to-bar)
EMOM for 10 mins:
Odd: 3 Back Squats, you choose the weight
Even: 3-6 Toes-to-bar
Complete for time:
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, 95/65
30 Double unders after every round of thrusters.
Skill
EMOM 10 mins
5 shoulder touches (each side equals 1)
~or~
10 minute Muscle up Wave
Minute 1: 1 muscle ups
Minute 2: 2 unbroken muscle ups
Minute 3: 3 unbroken muscle ups
Continue adding 1 rep every minute for as long as possible. If you fail to complete the prescribed number of reps before the 10 min mark, start back at 1 muscle up and climb back up again.
With a 10 minute running clock
Complete for time:
15-12-9
Power Snatch, 115/80
Toes-to-bar
In the remaining time, AMRAP of:
Burpee Box Jumps, 24/20
2 Scores:
(1) Time for the 15-12-9
(2) Total number of Burpee Box Jumps
Front Squats, 4-4-4-4
same weight across
TEAM WOD
Teams of 3:
10K Row
One athlete works at a time. Switch every 250m. Athletes must complete 7 burpees box jumps (24/20″) before returning to the rower.
“American Dream”
20 minute up ladder of:
1.2.3.4…
Power Clean, 205/145
Muscle ups
If you cannot perform a muscle up, the substitution is a deck squat. Please watch this demonstration.
Mobility Day
Make Up Day
Goat Day
Okay everyone!!! This week wraps up our ramp-up before the CrossFit Open. For the athletes/competitors participating in the Open, this is your opportunity to test the amount of work and extra work you have put forth over the past several months. You have only 5 weeks to give it your all. There will be no additional work for you to feast on. Save your hunger for the Open WOD on Friday’s. Several of you may not have registered because you may feel like you are “not ready”. Screw it…when will you “be ready”. Use the next 5 weeks to prove to yourself that you can do it and are ready to begin training for next year. Good Luck Everyone!!!
