Sunday, March 9 - Saturday, March 15

Curt and Anna (& Luey) warming up for workout 14.2 in the CrossFit Games Open

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Sunday, March 9 - No Class

 

Monday, March 10 

Strength: Back Squat

EMOM for 5 Minutes

  • 3 reps at 75% of 1 RM

WOD: 3 Rounds for Time

Partner WOD

  • 40 Thrusters (63/95)
  • 40 Bar Facing Burpees
  • 40 BB Lunges (63/95)
  • 40 KB Swings (35/55)

 

Tuesday, March 11 

Strength: Deadlift

  • 3x5

WOD: 15 Minute AMRAP

  • 9 Deadlift (103/155)
  • 12 Push-Ups
  • 15 Box Jumps

 

Wednesday, March 12

Strength: 1 Clean + 2 Hang Cleans

  • 4 sets

WOD: 20 Minute AMRAP

  • 5 Power Cleans (83/135)
  • 10 Toes to Bar
  • 15 Wall Balls (14/20)

 

Thursday, March 13

Strength: Turkish Getups

  • Establish 1 RM

WOD: 5 Rounds for Time

  • 400 Meter Row
  • 5 Wall Climbs

 

Friday, March 14

WOD: CrossFit Games Open 14.3

8 Minutes AMRAP

  • 10 Deadlift (93/135)
  • 15 Box Jumps (20/24)
  • 15 Deadlift (133/185)
  • 15 Box Jumps (20/24)
  • 20 Deadlift (153/225)
  • 15 Box Jumps (20/24)
  • 25 Deadlift (183/275)
  • 15 Box Jumps (20/24)
  • 30 Deadlift (203/315)
  • 15 Box Jumps (20/24)
  • 35 Deadlift (225/365)
  • 15 Box Jumps (20/24)

 

Saturday, March 15

WOD Option #1: CrossFit Games Open 14.3

8 Minutes AMRAP

  • 10 Deadlift (93/135)
  • 15 Box Jumps (20/24)
  • 15 Deadlift (133/185)
  • 15 Box Jumps (20/24)
  • 20 Deadlift (153/225)
  • 15 Box Jumps (20/24)
  • 25 Deadlift (183/275)
  • 15 Box Jumps (20/24)
  • 30 Deadlift (203/315)
  • 15 Box Jumps (20/24)
  • 35 Deadlift (225/365)
  • 15 Box Jumps (20/24)

WOD Options #2:

3 Rounds for Time

  • 50 Air Squats
  • 40 Double Unders
  • 30 Sit-Ups
  • 20 Burpees
  • 10 Shuttle Sprints
Posted on March 9, 2014 .