Warm-up & Mobility: 15 Minutes

Strength: 4×5 Deadlift (20 min) 55%, 65%, 75%, 85% of your 3RM established last week

Conditioning: 15 Min AMRAP

• 9 True Push-ups
• 12 KB Swings
• 15 DU*

*Add 15 DUs each round after the first round.

Warm-up & Mobility: 15 Minutes

Strength: 5×3 Snatch work for 15 minutes – Hang Snatch (from the knee). Rest approx 2 minutes between sets. Work around 75% of double established last week.

Conditioning: 5 Rounds:

In 3 min – Run 400m, then with remaining time:

• 7 Push Press (115/75lb)
• Max reps air squat

Rest 1 minute between rounds.

Warm-up & Mobility: 15 Minutes

Strength: Squat 5×5 (20 min) – 45%, 55%, 65%, 75%, 85% of your 3RM established established last week

Conditioning: Then, AMRAP 12 min of –

• 9 C2B Pull-ups
• 7 Burpees
• 9 Wall Ball (20/14lb)

We met up at athletes from CrossFit HD, and sister box, CF Johns Creek, for a “fun” partner WOD.

Buy in:
One partner works at a time – max DUs for 5 minutes
Rest 3 minutes

One partner performs a set amount of reps, while their partner completes max reps
7 Min AMRAP of:

• 15 Wall Ball
• Max rep Snatch (135/95lb)

Rest 3 Minutes

One partner performs a set amount of reps, while their partner completes max reps
7 Min AMRAP of:

• 15 Pull-ups
• Max rep Jerk (115/75lb)

Rest 3 Minutes

One partner performs a set amount of reps, while their partner completes max reps
7 Min AMRAP of:

• 15 HSPU
• Max reps DL (225/185)

Cash out:
Only one partner works at a time
Max reps thrusters, sets of 10 (95/65lb)

 

Warm-up & Mobility: 15 minutes (let’s be ON this though – this WOD tends to run over!)

WOD: Today’s workout is strength based and is a great complex to get that barbell moving well. We’ve seen athletes hit lots of PRs with this one.

Perform 7 rounds of this un-timed barbell complex, increasing in weight each rounds and resting as much as you want between rounds.

Within each round once you pick up the barbell you may not put it down until all movements are completed:

• 3 Deadifts
• 3 Hang Cleans
• 3 Front Squats
• 3 Jerks

Your last round should be a maximal work set. If you miss a lift or need to put the barbell down during any round, perform 15 burpees immediately. Your score is the weight on the barbell that you complete on your last round.

PLEASE know that if you are truly getting into a maximal work effort, you should hit failure and will do burpees – they are part of this workout and are not to be avoided. DO NOT FEAR THE BURPEE!!! If you never get to failure during 7 rounds, you may either attempt to complete another round or perform 25 burpees.

Optional Finisher: 1000m Row for time

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 20 minutes to find a 3 rep max (or 3 rep “heavy” for newer athletes)

Conditioning: 5RFT of –

• 200m Run Weighted
• 2 Rope Climbs
• 15 Box Jumps

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – 15 minutes to establish heavy single

Conditioning: “Power Elizabeth” RX is ON
21-15-9 reps for time of:

• Power Clean (135/95)
• Ring Dip

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 20 minutes to find a 3 rep max (or 3 rep “heavy” for newer athletes)

Conditioning: 12 min AMRAP of –

• 10 Wall ball
• 30 DU
• 10 TTB

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 15 minutes to establish heavy double

Conditioning: 10 Minute AMRAP of –

• 7 Strict Pull-ups
• 9 HR Push-ups
• 12 KB Swing (30/24k)

Finisher: Coach’s choice

 

CrossFit Games Open 14.5

For time, 21-18-15-12-9-6-3 reps of:

• Thrusters (95/65lb)
• Bar-Facing Burpees*

*Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

For more info and detailed scorecard, see: http://crossfit-games.edgesuite.net/sites/default/files/CFGOpen2014_EventPDF_14_5_9xcNwe345Lo93.pdf