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.

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

Metcon 1:

21-15-9: Back Squats (205lbs), GHD Situps
Time - 8:28

Metcon 2:
Open WOD 14.4: 10 DL (135), 15 BJ (24"), 15 DL (185), 15 BJ, 20 DL (225), 15 BJ....Stopped after this round

90 reps in 6 mins (total workout was a 12min amrap)

Strength
15min to find:
5RM thruster (hice con 60kg)
3RM clean + Front squat + jerk (hice con 70kg)
1RM clean + front squat +jerk or squat clean & jerk (hice con 80kg)
WOD
AMRAP 13
30 burpee to target (hice burpee full extension over the bar)
30 thruster 40kg
20 burpee to target
20 thruster 60 kg
10 burpee to target
10 thruster 75kg
5 burpee to target
max rep thruster 85kg
(hice 11 thruster con 60 kg, 91reps)

A. emom 12 min: 7 front squat moderate weight, 5 strict CTB (odd)
-used 115#. quick reps.

B. 8 sets: 2 Hang Clean (switched from snatch because left wrist was bothering me supporting weight overhead)
-198, 209, 220 -> thumb and shoulder started bugging me on 2nd rep, so only singles after->231, 231,231, 242,242 (110kg).
- felt ok (except for thumb) for first time doing heavy cleans in a while.

C. amrap 15 (85%-150-170b/m): 2:30 airdyne, 12 DB snatch, 12 no push up burpee box jump (24")
- 3rds + 40s on airdyne. HR consistently in zone. spike close to 170 on npubbj. airdyne & snatch around 155-160.
-felt good.

Warmup front squats
2-2-2-2-2 front squat 255#

14 EMOM
(Even) 5 push press (135#) from ground
(Odd) 5 PWR Cleans (135)

For time:
400m run
10 Squat Clean & Jerk 95#
400m run
8 C&J 115#
400m run
6 C&J 135#
400m run
4 C&J 155#
400m run
2 C&J 185#

17:21

8 rounds 20x10

pullups (con cajon)
plank (costo muchisimo, me temblaban las piernas)
pushups 2 rounds normales 6 con rodillas
superman ( TODOS COMPLETOS WOOHOOOOO)
wall ball 6kg (podria haber hecho mas)

Flight simulator
Double Unders
5-10-15- etc -40-45-50-45-40-back to 5
Did as many double unders as I could until clock hit 10 min time cap. I think I got at least 4 in a row.

+

200m Farmers Walk 24/16kg (used 25# DB)
20 burpees (did about 30 since it was a partner workout)
3 rounds (almost finished, but clock hit 15 min time cap)

A. BTk Jerk every 90 seconds. doubles and singles
185x2,195x2,205x2,215x1,225x1,235x1,245x1,255x1 (ugly with a bit of press out)

B.
1 power snatch(135)
10 hspu
2 power snatch
9 hspu
3 power snatch
8 hspu...
-27:20. went to piked hspu at 6. snatch were all singles. no fails but should have went with lighter weight to move faster.