Monday, 3-31-14
Strength/Skill – Deadlift 5×2 3 R.F.T. 5 Inverted Burpees to a HSPU 15 Pass Through’s 25 Goblet Squats
Strength/Skill – Deadlift 5×2 3 R.F.T. 5 Inverted Burpees to a HSPU 15 Pass Through’s 25 Goblet Squats
CrossFit Open Closing WOD 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters…
Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning. Strength/Skill – C & J 5 x 1 EMOM for 28 minutes: Minute 1: 5 Clean and Jerks Minute 2: 6-9 Pull Ups Minute 3: 15-30 Double Unders Minute 4: 12-15 Sit Ups Repeat for a total of 7 rounds.
Strength/Skill – 3 Position Clean x 5 5 rounds for reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Floor wipers :30 rest
Strength/Skill – Snatch Grip Deadlift – 5 x 2 70,70,75,75,80% Concentating on Flat/Extended Back and Knees back. 12-9-5 Wall Climbs Hang Power Clean – 93/135