Monday, March 24, 2014: Back Squat: 70%x6, 80%x6, 90%x3, 95%x2 Front Squat: 65%x5, 75%x4, 80%x4, 80%x4 Then, 7 Minute AMRAP: 5 Burpees 1 Shoulder to Overhead(185,135)(155,105)(65,35) 10 Burpees 2 Shoulder to Overhead 15 Burpees 3 Shoulder to...
Read moreSaturday, March 22,2014: Registered CrossFit Open athletes will be performing 14.4. Please sign up for a heat on our Facebook members page. Good luck! Everyone else will be trying out an equally evil chipper, 14.4’s cousin. 14 Minute...
Read moreFriday, March 21, 2014: Run 800 Meters for time Then, 10 minutes to build up to a 1 rep max deadlift Then, 8 Rounds, Every minute on the minute: 2 Deadlifts at 70% of today’s 1 rep max It is time to start filling in the benchmark boards!...
Read moreThursday, March 20, 2014: “Nutrition Challenge Baseline Part II” 10 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats Ground to overhead x’s the number of rounds you are on(155,95)(135,75)(65,35) Rest 5 minutes: Row 1000 meters...
Read moreWednesday, March 19, 2014: 3 Position Snatch: High hang Above the knee Floor You will start with 3 reps from each position. Go up in weight, once you cannot perform 3, start doing 2 reps, then 1. Barbell complexes and position snatching greatly...
Read moreMonday, March 17, 2014: Back Squat: 75%x4, 80%x4, 80%x4, 80%x4 Front Squat: 60%x5, 65%x5, 705×5, 70%x5 Then, 7 Minute AMRAP: 10 Alternating Pistols(Modified pistol)(air squat) 30 Double unders(60 single skips)(30 single skips) Nice work on...
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