Strength

A1. 5 x 5 Strict Press @ 70-75% 1RM Strict Press

• Rest :30

A2. 5 x 5-8 Strict Pull-ups

• Rest :90

Conditioning

3 rounds for time:

• 400m Run
• 21 Russian KB Swings (70#/53#)
• 12 Strict HSPU

Olympic

6 x 2 Hang Snatches

• Build to as heavy as possible with no misses.

Conditioning

Complete reps of 21-15-9 for time:

• Overhead Squats (115#/83#)
• Lateral Bar Hopping Burpees

Team WOD

In teams of three, complete the following:

A. 12 minute AMRAP:

• 400m Run
• Max Burpee Box Jumps Overs (24″/20″)
• Rest

-Rest 4:00-

B. 12 minute AMRAP:

• 500m/400m Row
• Max DB Snatches (50#/35#)
• Rest

There are three stations. Each athlete from the team will be at a different station. The athlete on the run/row will dictate how long each athlete stays at their station.  Once the athlete completes the run/row, all three athletes will rotate stations.

Score is total number of Burpee Box Jump Overs + DB Snatches

Strength

Every :90 for 12:00 (8 sets):

• 2 Power Cleans + 1 Jerk

Build to something heavy.

Conditioning

For time:

• 50 Double Unders
• 30 Handstand Push-ups
• 50 Double Unders
• 30 Pistols
• 50 Double Unders
• 30 C2B Pull-ups
• 50 Double Unders

Scaling:

• 50 Dubs → 30 Dubs → 100 Singles
• 30 Handstand Push-ups → Modified HSPUs → 30 Push-ups
• 30 Pistols → Modified Pistols → 30 Alternating Lunges
• 30 C2B → 30 Pull-ups → 30 Modified Pull-ups

Strength

Back Squat

A. 4 x 6 @ 80% 5RM or 70% 1RM – Every 2:30

B. 1 x Max Reps @ 80% 5RM

Conditioning

CrossFit Open Workout 14.4

14:00 AMRAP:

• 60 Calorie Row
• 50 Toes-2-Bar
• 40 Wall Balls (20#/14#)
• 30 Power Cleans (135#/93#)
• 20 Ring Muscle-ups

Scaling:

• Toes-2-Bar → Knees-2-Chest → Abmat Sit-ups
• Power Cleans 135#/93# → 115#/78# → 95#/63#
• Ring Muscle-ups → C2B Pull-ups → Jumping C2B Pull-ups

Strength

A. Strict Press 3-3-3-1-1-1

• Build to today’s 1RM

B. 2 x Max Reps of PUSH PRESS @ 85% of today’s 1RM Strict Press

• Rest 2:00 between sets

Conditioning

Complete for time:

• 18 Dumbbell Thrusters (50#/35#)
• 400m Run
• 15 DB Thrusters
• 400m Run
• 12 DB Thrusters
• 400m Run
• 9 DB Thrusters

Olympic

5 x 3 Hang Snatch

• 3 positions: High Hang (hips) – Mid Hang (mid thigh) – Low Hang (knees)
• Work at a moderate weight

Conditioning

10:00 Ladder – Reps of 3-6-9-12-15-etc..

• Kb Swings (60#/44#)
• Box Jumps (24″/20″)
• Burpees to Target

Continue up the ladder for the duration of 10 minutes.  Score is total number of reps completed.

Partner WOD

With a partner, complete three rounds for time (25:00 time cap):

• 100/80 Calorie Row
• 50 Lateral Bar Hopping Burpees
• 20 Alternating Bear Complex*

*Bear Complex is a barbell complex that includes the following movements in succession:

• Power Clean
• Front Squat
• Push Press
• Back Squat
• Rack Press

Round 1: Barbell is 95#/63#

Round 2: 115#/83#

Round 3: 135#/93#

*Partners Split up reps however they wish for the Row and the Burpees, however the Bear Complex reps must be alternating.

Strength

A. 10:00 to build to a heavy Power Clean (9 RPE)

B. 3 x 2 Power Cleans @  75% of A

Conditioning

Complete for time:

Reps of 15-12-9:

• Deadlifts (185#/123#)
• Toes-2-Bar

800m Run

Reps of 9-12-15:

• Deadlifts (185#/123#)
• Toes-2-Bar

Strength

Press/Core Complex

12:00 EMOM

• Minute 1: 3 Strict Press + 3 Push Press (75% 3RM Strict Press)
• Minute 2: 10-15 Med Ball Sit-ups + 20-30 Russian Twists
• Minute 3: Rest

Repeat for 4 sets

Conditioning

“Jack”

20:00 AMRAP:

• 10 Push Press (115#/78#)
• 10 Kb Swings (53#/35#)
• 10 Box Jumps (24″/20″)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.