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Friday 140314

13
Mar

Friday 140314

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
CrossFit Open 14.3

AMRAP in 8 Minutes:

  • 10 Deadlifts, 135/95
  • 15 Box Jumps, 24/20
  • 15 Deadlifts, 185/135
  • 15 Box Jumps, 24/20
  • 20 Deadlifts, 225/155
  • 15 Box Jumps, 24/20
  • 25 Deadlifts, 275/185
  • 15 Box Jumps, 24/20
  • 30 Deadlifts, 315/205
  • 15 Box Jumps, 24/20
  • 35 Deadlifts, 365/225
  • 15 Box Jumps, 24/20
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
CrossFit Open 14.3

AMRAP in 8 Minutes:

  • 10 Deadlifts, 135/95
  • 15 Box Jumps, 24/20
  • 15 Deadlifts, 185/135
  • 15 Box Jumps, 24/20
  • 20 Deadlifts, 225/155
  • 15 Box Jumps, 24/20
  • 25 Deadlifts, 275/185
  • 15 Box Jumps, 24/20
  • 30 Deadlifts, 315/205
  • 15 Box Jumps, 24/20
  • 35 Deadlifts, 365/225
  • 15 Box Jumps, 24/20
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
CrossFit Open 14.3

AMRAP in 8 Minutes:

  • 10 Deadlifts, 135/95
  • 15 Box Jumps, 24/20
  • 15 Deadlifts, 185/135
  • 15 Box Jumps, 24/20
  • 20 Deadlifts, 225/155
  • 15 Box Jumps, 24/20
  • 25 Deadlifts, 275/185
  • 15 Box Jumps, 24/20
  • 30 Deadlifts, 315/205
  • 15 Box Jumps, 24/20
  • 35 Deadlifts, 365/225
  • 15 Box Jumps, 24/20
Additional:
  • Mobility

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