CrossFit Games Open 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

Warmup
2 rounds for quality
3 push ups
3 staggered push ups (left)
3 staggered push ups (right)
3 wide push ups
3 narrow push ups

3 rounds
5 russian swings
3 american swings

WOD
15min EMOM
Min 1: 5 KBS (70/53) + 5 box jumps (30/24)
Min 2: 5 KBS + 5 V-ups
Min 3: 5 KBS + 5 pull-ups

RX.

I started with doing 5 rounds of EMOM for 10 minutes of:
odd minute: 3 bar facing burpees and 5 Thrusters with 115 lbs
even minute: 3 bar facing burpees and 5 power cleans with 115 lbs

in the last minute I switched out plates and started on the next 5 rounds of:
3 bar facing burpees and 5 DL (I increased the load, 185, 205, 225, 234 ,245
all DL felt great and came up quickly. I didn't want to do sets of 135. I wanted to have a little weight on it. I was using 2 35 lb plates so it was a little lower to the ground as well, since it was a little light still.

Fun good workout.... similar to a WOD I saw on Metropolis, but they Rx 135 and that's a little too heavy I thought for the thrusters for me. Maybe next time... or if I have bumper plates so I can drop it off the clean and the thrusters, etc.

A. Deadlift - build to tough triple
B. FT:
50 Wall balls
50 KBS, 70#
50 Situps
50 Dubs
50 Burpee no pushup box jumps

A. 345
B. 10:47

I did this Open WOD at the GF YMCA and it was ok.
14 minute AMRAP of:
60 cals on the rower (start with hands off national go
50 T2B ( I did this as3 sets of 10 then 2 sets of 6 and a quick 6)
40 wallball (the heaviest balls they have are 10 lbs and I used those but launched them to about 14' or higher-I ended up do h these as 4 sets of 10 and I took way too much rest inbetween)
30 Cleans using 135 lbs (this was a gasser and a killer. I probably too too long between sets and was doing sets of 2 usually. I had about 4 minutes when I started this and needed all of that)
I think that I should have pushed to not rest as much between sets and pushed harder to have less rest n the wallball. All I need is a minute to do the MU
20 MU
(Repeat if completed before 14 minutes)

Weightlifting
Hang Snatch (40kgx3x2, 50kgx2x3, 55kgx2x1, 60kgx1, 65kgx1, 70kgx1)
Hang C&J (50kgx2, 60kgx2, 70kgx2, 80kgx1, 85kgx1)
5x2 Paused Back Squats (100kg)
3x5 Tuck Jumps + 5 Bunny Hops
2 minute Abs

DL Warm Up
5x6 185# Clean Shrug
5x5 BP @ 225
3x
10 KB Swing, 10 L Arm Swing, 10 R Arm Swing @ 35#
10 TGU each arm @ 35#
15 Huge Tire Flips in 9 minutes

AMRAP in full PPE on air until low air alarm goes off of:

-10 Tire strikes with flat head axe
-Tire pull with rope from bay door to back bumper of E10
-Up and down stairs once farmer's walk with 50 lbs in hand
-5 Pull Ups

Then:
Practice controlled breathing methods for time until SCBA goes dry:

Completed 4 rounds of the AMRAP.
Clocked 33:09 after bell went off using controlled skip breathing.

Strength- Dynamic Squat

1) Front Squat- 12×2@ 50% bar weight+ ~25% chain weight
65 Bar + 30 Chain

Met-Con
10-8-6-4-2
DB Thrusters (35/20) Rx
Pull-Ups (Blue)

Then immediately into

4-8-12-16-20
DB Snatch (35/20) Rx
Sit-Ups

CALENTAMIENTO
WOD: Strength Day
4-3-2-1-1-1-1 (Barra Azul)
Dead Lift (20kg,25kg,30kg,35kg,35kg,35kg,35kg)
Back Squat (10kg,15kg,20kg,25kg,30kg,35kg,35kg)
Snatch Balance (5kg,5kg,5kg,10kg,10kg,10kg,10kg)
Push Up (5kg,10kg,15kg,20kg,20kg,20kg,20kg)