October 12, 2016

By October 11, 2016 wod No Comments

Workout of the Day
Deadlift
Find your 1 rep max.
20 minutes to work up
then
Shoulder Press
Find your 1 rep max.
15 minutes to work up
then
CrossFit Games Open Workout 14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Bootcamp
Warm up
2 x 10 – Cuban press
2 x 8 each – ALT med ball push ups
2 x 10 – supine pull ups

Hang Snatch Practice
5 min movement of drills at lightweight / pvc

1a. 3×15 each arm Single Arm DB OH press
1b. 3×15 – Supine Grip Barbell Bent Over Row
1c. 3×15 – DB Lateral Raise
Rest 90 seconds between giant set

AMRAP 15
– 0:30 on / 0:30 off
Wall Balls
Box Jumps/Steps
Burpee

Post your scores to the Whiteboard.

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