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Friday 140321

20
Mar

Friday 140321

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
CrossFit Open 14.4

AMRAP 14 Minutes:
  • 60 Calorie Row
  • 50 Toes to Bar
  • 40 Wall Balls (20#/10ft, 14#/9ft)
  • 30 Cleans (135, 95#)
  • 20 Muscle Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
CrossFit Open 14.4

AMRAP 14 Minutes:
  • 60 Calorie Row
  • 50 Toes to Bar
  • 40 Wall Balls (20#/10ft, 14#/9ft)
  • 30 Cleans (135, 95#)
  • 20 Muscle Ups
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 14.4

AMRAP 14 Minutes:
  • 60 Calorie Row
  • 50 Toes to Bar
  • 40 Wall Balls (20#/10ft, 14#/9ft)
  • 30 Cleans (135, 95#)
  • 20 Muscle Ups
Additional:
  • Mobility

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