Front squat 3x2

4 x 6

*Leave 2 reps in the tank
*Rest 3 minutes between sets
*All the sets with same weight

Emom 54min:
1) Row
2) Bike
3) KBS + Sit-ups

MEN - includes Masters Men up to 54 years old

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

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 8 minutes of:

• 95-lb. deadlifts, 10 reps
• 15 box jumps, 20-inch
• 135-lb. deadlifts, 15 reps
• 15 box jumps, 20-inch
• 155-lb. deadlifts, 20 reps
• 15 box jumps, 20-inch
• 185-lb. deadlifts, 25 reps
• 15 box jumps, 20-inch
• 205-lb. deadlifts, 30 reps
• 15 box jumps, 20-inch
• 225-lb. deadlifts, 35 reps
• 15 box jumps, 20-inch

MASTERS MEN - includes Masters Men 55+

Complete as many reps as possible in 8 minutes of:

• 95-lb. deadlifts, 10 reps
• 15 box jumps, 20-inch
• 135-lb. deadlifts, 15 reps
• 15 box jumps, 20-inch
• 185-lb. deadlifts, 20 reps
• 15 box jumps, 20-inch
• 225-lb. deadlifts, 25 reps
• 15 box jumps, 20-inch
• 275-lb. deadlifts, 30 reps
• 15 box jumps, 20-inch
• 315-lb. deadlifts, 35 reps
• 15 box jumps, 20-inch

MASTERS WOMEN - includes Masters Women 55+

Complete as many reps as possible in 8 minutes of:

• 65-lb. deadlifts, 10 reps
• 15 box jumps, 20-inch
• 95-lb. deadlifts, 15 reps
• 15 box jumps, 20-inch
• 115-lb. deadlifts, 20 reps
• 15 box jumps, 20-inch
• 135-lb. deadlifts, 25 reps
• 15 box jumps, 20-inch
• 155-lb. deadlifts, 30 reps
• 15 box jumps, 20-inch
• 185-lb. deadlifts, 35 reps
• 15 box jumps, 20-inch

More info here: http://games.crossfit.com/workouts/the-open/2014#tabs-3

Video links:

• Announcement
• Video Submission Demo
• Standards
• Barbell Shrugged's guide
• Jami Tikkanen shows you how to do it
• Carl Paoli's tips

3x8 Romanian Deadlift with 75% of 1RM Clean & Jerk

5x8 Romanian Deadlift

Barbell Complex (aikaraja 20min)
Suorita mahdollisimman raskas liikesarja seuraavia liikkeitä:
1) Rinnalleveto kyykkyyn
2) Ylöstyöntö
3) Takakyykky
4) Ylöstyöntö
5) Valakyykky
Välineet
Tanko, levypainot, lukot.
Lajin kuvaus
20 minuutin aikana urheilija pyrkii tekemään liikesarjan mahdollisimman suurella painolla, liikesarja käsittää seuraavat liikkeet: rinnalleveto kyykkyyn (tai raaka rinnalleveto + etukyykky), ylöstyöntö, takakyykky, ylöstyöntö niskasta ja valakyykky. Jokainen liike on tehtävä erikseen. Tämä tarkoittaa, että “etu-” ja “takathrusterit” eivät ole sallittuja. Liikesarja hyväksytään, mikäli kaikki liikkeet on tehty liikestandardien mukaisesti, eikä tanko ole koskenut liikkeiden välillä maahan. Tämän jälkeen urheilija saa siirtyä yrittämään seuraavaa painoa. Urheilija lisää itse painot sarjojen välillä ja lukot on oltava paikoillaan ennen kuin tankoa saa ruveta liikuttamaan.
Miehet aloittavat 40 kilosta ja korotukset ovat 5 kg:n välein.
Naiset aloittavat 30 kilosta ja korotukset ovat 2,5 kg:n välein.
Jokainen liikesarja on suoritettava hyväksytysti, ennenkuin painoa voidaan lisätä!
Urheilija ei voi oikaista aloituspainon jälkeen suoraan esimerkiksi 70 kiloon, vaan hänen on tehtävä sarjat hyväksytytysti 40, 45, 50, 55, 60, 65 kilolla ennen 70 kg:n sarjaa. Mikäli urheilija epäonnistuu jossakin liikkeessä, on hänen tehtävä koko liikesarja siihen asti uudelleen samalla kilomäärällä. Esimerkiksi jos valakyykky epäonnistuu, on urheilijan tehtävä samalla painolla ensin rinnalleveto, ylöstyöntö, takakyykky ja ylöstyöntö niskasta ennen valakyykyn uudelleen yrittämistä.

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb. (61/38 kg)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb. (83/52 kg)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb. (102/65 kg)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb. (124 / 79kg)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb. (142 / 93 kg)

Stop at 20 minutes.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb. (43/25 kg)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb. (52/34 kg)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb. (61/43 kg)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb. (70/52 kg)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb. (83/61 kg)

Stop at 20 minutes.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 115 / 65 lb. (52/25 kg)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 135 / 85 lb. (61/38 kg)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 155 / 105 lb. (70/47 kg)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 185 / 125 lb. (83/56 kg)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 205 / 145 lb. (93/65 kg)

Stop at 20 minutes.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 sit-ups
50 single-unders
15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
13 squat cleans, 85 / 65 lb. (38/29kg)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
11 squat cleans, 105 / 75 lb. (47/34 kg)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
9 squat cleans, 125 / 85 lb.(56/38 kg)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
7 squat cleans, 145 / 105 lb. (65/47 kg)

Stop at 20 minutes.

Squat Clean, heavy single in 15min.

Back Squat Conditioning

When you hear the lyrics you'll know what to do!