Workouts for the week
In 15 minutes, build to a heavy, but not necessarily 1-RM, Clean & Jerk
Three sets, for max reps, of: Complete as many reps as possible in 60 seconds of: 135/95 lbs. Ground to Overhead (snatch, clean & jerk . . . it’s all good) Rest 3 minutes between sets
Three sets of: Overhead Squat x 8-10 reps @ 20X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes
Four rounds for time of:
30 Wall Ball Shots (10/6kg)
Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.
Three rounds for time of: 400 Meter Run 30 Kettlebell Swings (24/16 kg) 15 Hand-Release Push-ups
Six sets of: Push Press + 2 Push Jerk
Rest 3 minutes between sets and use that time to work hip mobility and prepare for WOD.
Three rounds for time of:
Handstand Push-up x 6 reps
Barbell Ground to Overhead x 9 reps
Burpees x 12 reps
*(For the ground-to-overhead, choose a weight that you can complete 9 reps quickly. For advanced male athletes, consider 60/70kg.; for advanced females, consider 42.5/50kg)
**Coaches will have scaling and strategy recommendations for anyone competing in the Open tomorrow and don’t currently have hspu.
CrossFit Games Open 14.2
NB: Please note there will only be an 8.30 class in Blackrock due to the open WOD 14.2, please come to support your fellow CFD members
Team – WOD
Push & Pull”
In teams of three, with only one partner working at a time, complete the following as quickly as possible: Bodyweight Bench Press x 150 reps Pull-ups x 200 reps
You must finish both your bench press and pull-ups before your teammate may begin his/her bench press. So, Teammate A completes as many unbroken reps of bench press as possible, then immediately jumps onto the pull-up bar and completes as many unbroken pull-ups as possible. Teammate B may only begin pressing after Teammate A has come off the pull-up bar. Teammates B and C may adjust the weights on the barbell while Teammate A does pull-ups.
Scaling – adjust the weights of the bench press so that on your first set you are capable of completing 10-20 reps.