Sunday, March 2 - Saturday, March 8

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Sunday, March 2 - No Class

 

Monday, March 3

Strength: 1 Clean + 1 Jerk

  • 4 sets

WOD: For Time (compare to 10/23/13)

  • 5 Clean & Jerk 
  • 5 Rope Climbs
  • 4 Clean & Jerk 
  • 4 Rope Climbs
  • 3 Clean & Jerk 
  • 3 Rope Climbs
  • 2 Clean & Jerk 
  • 2 Rope Climbs
  • 1 Clean & Jerk 
  • 1 Rope Climb

*Clean and Jerk (133/185)

 

Tuesday, March 4

Skill Work: Pistols

WOD: 20 Minute AMRAP

"Mary"

  • 5 HSPU
  • 10 Pistols (alternating legs)
  • 15 Pull-Ups

 

Wednesday, March 5

WOD#1: 2 Attempts For Time

  • 500 Meter Row

WOD#2: Every Minute on the Minute

EMOM for 8 Minutes

  • Front Squat
    • 8 reps @ 65% of 1 RM

EMOM for 8 Minutes

  • Push Press
    • 8 reps @ 65% of 1 RM

 

Thursday, March 6

Strength: Snatch

  • 5x2

WOD: 4 Rounds for Time

  • 5 Muscle-Ups
  • 5 Ground-to-Overhead (103/165)

 

Friday, March 7 

WOD: CrossFit Games Open 14.2

From 0:00 - 3:00 

  • 10 OHS (65/95)
  • 10 C2B Pull-Ups

From 3:00 - 6:00

  • 12 OHS (65/95)
  • 12 C2B Pull-ups

From 6:00 - 9:00

  • 14 OHS (65/95)
  • 14 C2B Pull-Ups

*Etc. following the same pattern

 

Saturday, March 8

WOD: Option #1: CrossFit Games Open 14.2

From 0:00 - 3:00 

  • 10 OHS (65/95)
  • 10 C2B Pull-Ups

From 3:00 - 6:00

  • 12 OHS (65/95)
  • 12 C2B Pull-ups

From 6:00 - 9:00

  • 14 OHS (65/95)
  • 14 C2B Pull-Ups

*Etc. following the same pattern

WOD: Option #2: 20 Minute AMRAP

  • 25 Wall Balls (14/20)
  • 20 Back Extensions 
  • 15 KB Swings (35/55)
  • 10 MB Sit-Ups (14/20)

 

Posted on March 2, 2014 .