• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 4-6 reps
Strict Ring Dips 7 reps
Double KB Overhead Walking Lunge (light weight) 15 reps
GHD Sit Ups 10 reps

3 x 10 rep

This movement may be new to many, but it’s just the top half of a bench press. Take the eccentric portion of this lift slow and make soft contact with the ground. After building some familiarity warming up and in the first few sets, look to build to a tough set at the end. Partner up on this on, so there is a spotter whenever needed. If using Dumbbells all the same rules apply.

• 30 Min of:
Work on your weakness point
Facoltativamente puoi prima del Active Recovery lavorare su una o due weakness point che
desideri migliorare (D-Ball Shouldering, Peg Board ecc.)
• 30 Min of:
Assault Bike @ 50-60% MHR

CONDITIONING

15min AMRAP

30 DU
20/15cal Row
10 TTB

RPE 3 to 4, go by feel
Target: sets unbroken

Tailoring Options:
DU→ practice DU´s for 30sec or 2x singles
TTB→ High Knees

WORKOUT
EMOM x 15 MINUTES
MIN 1 - :50 Cardio of Choice*
MIN 2 - :50 Max Sit-Ups**
MIN 3 - :30 Max Dips into Max Top of Dip Hold**

Run / Row / Ski / Bike / Jump Rope...athlete may alternate Cardio of Choice throughout workout.
**Weighted Sit-Up Optional
**Strict Dips Optional

(No Measure)

4rft
40 walking lunges
7 burpees
200m run
10 single arm DB snatch

Strength / Skill:
- 5x4 Back Squat
or
- 5x4 Bench Press
Note: Depending on which option you completed Monday, or if you completed the 14.3 workout on Monday. Choose an option.

WOD:
3 Rounds (10Min Cap)
- 20 Pull Ups
- 20 Wall Balls (20#,14#)
- 20 Burpees
3 Rounds (10Min Cap)
- 10 HSPU
- 10 Ring Dips
- 10 Push Ups
Note: No rest in transition between the 10Min workout.

2 Rounds + 15 reps on 1st and finished 2nd at the 19:05 mark. That last round of HSPU were pitiful, but did what I could. Felt awful, allergy and just lack of sleep ... trudged in and did what I could. I figure how you perform on your worst day is a good test of heart. Heart was tested.

A
3' DU
PVC+MOBILITY
AMRAP 7'
10 Goblet Squats + 8 Burpees
100m Run
10 V-UP
30"(Dead hang from pull up bar)

B
emom 2', per 6' (3 sets):
Snatch Press x 5 rep
Snatch Press

poi
Ogni 2', per 6' (3 set): 
(Snatch Push Press + Overhead Squat con pausa) x 2-3 ripetizioni 
(eseguire la push push, scendere in OHS e
tenere per 2", quindi salire e ripetere per quattro ripetizioni)

poi

OHS
4X6-8 REP

C
TC: 15'
2RM Bench Press

poi

Completa quante più ripetizioni possibili in 8' di
Burpee Pull-up

D

4 rnd 
W. Lunges reverse alt. Con doppia KB front rack x 16 ripetizioni (8 per gamba) 
( NON TOCCARE il ginocchio posteriore a terra, per migliorare in controllo)
Rest 60"
Ring Dip x 10-12 rep
Rest 60"

E

AMRAP 10'
5 HSPU
10 doppio DB Thrusters 20/15-7,5kg
100m Run

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

WOD #1: 1 Mile Run For Time

WOD #2 - 20Min OMEM:
- 3 Power Clean On Odd Minute; As Heavy As Possible
- 1 Round "Cindy" On Even Minute

Class not expecting this one today. Can say, for old non-runner, I am happy for now with my 7:35 mile time. HATE running, which really means it is something I need to work on. 155# on clean, maintained weight for 10 rounds and finished each round of Cindy before clock for 10 rounds. Good victory. Victory I mean, my tired 6' 5", 190#, 45 year old gouty arthritic but did not want to get up, let alone knock a workout like this out. But ... done!

Rocky IV, "going in one more round when you don't think you can that's what makes all the difference in your life."