10 min @80%:
30 sec HS hold
5 skin the cats or forward rolls
20 sec L sit or tuck sit
1 rope climb
+
5 min amrap:
15 power cleans 135#/95#
15 power cleans 155#/105#
15 power cleans 175#/115#
amrap power cleans 195#/125#
+
5 min amrap toes to bar
Hot Mess!
Every min for 10 rds:
A. Squat clean 2 reps
+
Every 2 min for rds:
B. Wtd chin up @21X0; 3-4 reps
+
Advanced:
5 sets:
10 thrusters tough
80 double unders
rest 2 min
Intermediate:
4 sets:
10 thrusters tough
60 double unders
rest 2 min
Beginners:
3 sets:
10 thrusters
60 sec AD (tough!)
rest 2 min
2 days in a row? Ralph gets a Deadlift PR with 300lbs. He was dead lifting 75lbs when he started last April! Great job!
“Michael”
3RFT
800m run (2nd fire hydrant)
50 sit ups
50 back ext
Newbies:
3RFT:
400m Run (1st fire hydrant)
25 sit ups
25 good mornings w/pvc
Kalyan gets a push press PR at 140!
Every 2 min for 5 rounds:
A. Deadlift 5 TnG
+
“Diane”
21-15-9
deadlift 225/165
hspu
Andy PR’s his Deadlift at 310lbs!
Every 3 min for 5 rounds:
A. Back squat @20X1; 3-5 reps
+
5 rounds for time:
8 squat cleans 95#/65#
12 box jumps 24″/20″
The Open is coming! WOD 14.1 will be held live here in Atlanta at CrossFit North Atlanta! Have you registered?
http://games.crossfit.com/article/2014-live-open-announcement-venues
Every min for 10 rds:
A. Squat clean 2 reps
+
Every 2 min for 3 rds:
B. Wtd chin up @21X0; 4-5 reps
+
4 sets:
10 front squats tough
500m row
rest 2 min
Every 90 sec for 5 rounds:
A. Power snatch 2 reps
+
Every 2 min for 3 rounds:
B. CGBP @20X1; 4-6 reps
+
4 sets @80% effort:
40 double unders
15 hr pushups
10 kb swings
400m row
rest 3 min
*switch order of movements per set and record times with pairings
