Push Press
3-3-3-3
then
AMRAP 3 min
10 Thrusters 95/65#
10 Hand release push ups
rest 2 min
AMRAP 3 min
10 Thrusters 95/65#
10 Hand release push ups
You guys bring me to tears too!
Push Press
3-3-3-3
then
AMRAP 3 min
10 Thrusters 95/65#
10 Hand release push ups
rest 2 min
AMRAP 3 min
10 Thrusters 95/65#
10 Hand release push ups
You guys bring me to tears too!
Skill
Muscle ups
then
“Nasty Girls”
3 Rounds for time
50 Air squats
7 muscle ups
10 Hang power cleans 135/95#
CrossFit Games Open Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
5 rounds for time:
250 M row
25 Bench press 95/65#
Rest 3 mins after each round
Record time of each round
We have several people who will be away this weekend and unable to do the Open 14.3 workout. Because of this, the 8 pm class will do 14.3 after it is announced.
)
3 Position Clean
(Hi – low)
EMOM x 7 min
then
AMRAP 10 min
Toes to bar
Begin with 5 burpees and complete 5 burpees at the beginning of each minute
Score is total Toes to bar
)
Deadlift
4 reps
EMOM x 8 min
then
5 Rounds for time
10 Burpees
400 M run
I know. I know. Two days in a row of burpees. We are going to see them very soon in the CrossFit Open, so we might as well as perfect them now. It’s only 50. Look on the bright side. It is supposed to be 60 degrees today and you get to enjoy the nice weather while you run outside.
Push Press
4 x 5
Work up to 85% of 5 Rm from 2/17
then
AMRAP 10 Min
Wall Ball 20/14
Begin with 5 burpees and complete 5 burpees at the beginning of each minute
Score is total Wall ball
CONGRATS to Aaron for his 325# Squat PR, Jordan on his 500# Deadlift PR and Coach Justin on his 455# Squat PR at the Pennsylvania States Powerlifting meet.