Saturday 2014.03.01
CrossFit Open Workout 14.1
Complete as many rounds and repetitions as possible in 10 minutes of:
- 30 double-unders
- 15 power snatches (75/55)
Friday 2014.02.28
Strength
1) Work up to a heavy tall snatch
2) Work up to a heavy high hang snatch
Keep weights manageable and lifts crisp, the goal is zero misses.
Conditioning
3 rounds for time:
- 400m Run
- 6/4 Muscle Ups (6 men, 4 ladies)
- 12 Kettlebell Swings (70/53)
Wednesday 2014.02.26
Strength
15 minutes to work to a max 3-Position Clean: High Hang (bar in contact with hips) + Hang (just above knee) + Low Hang (2″ off ground)
During complex bar may not return to the ground. Use a proper clean deadlift and hit all positions when taking bar from ground before starting each complex.
Conditioning
12 minutes, as many rounds as possible of ascending ladder:
- 4 Front Rack Lunges (115/75)
- 4 Box Jumps (24/20)
- 25 Double Unders
- 8 Front Rack Lunges
- 8 Box Jumps
- 25 Double Unders
- 12 Front Rack Lunges
- 12 Box Jumps
- 25 Double Unders…
Tuesday 2014.02.25
Strength
Every minute on the minute for 20 minutes:
Odd: 2 Press + 2 Push Press + 2 Push Jerk
Even: 10 Banded Face Pulls
Conditioning
3 Rounds:
4 minutes as many rounds as possible:
- 10 Kettlebell Snatches (53/35, 5L/5R)
- 10 Burpees
- 10 Pull Ups
Rest 2 min
Monday 2014.02.24
Strength
Establish a 1 repetition maximum high bar back squat.
Utilize a “walkout” at ~110% (of your first attempt)
Conditioning
800m Run, then,
21-15-9 of:
- Wall Ball (20/14)
- Toes to Bar
then, 800m Run
