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
Strength
A1. 5 x 5 Strict Press @ 70-75% 1RM Strict Press
A2. 5 x 5-8 Strict Pull-ups
Conditioning
3 rounds for time:
Olympic
6 x 2 Hang Snatches
Conditioning
Complete reps of 21-15-9 for time:
Team WOD
In teams of three, complete the following:
A. 12 minute AMRAP:
-Rest 4:00-
B. 12 minute AMRAP:
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):
Build to something heavy.
Conditioning
For time:
Scaling:
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:
Scaling:
Strength
A. Strict Press 3-3-3-1-1-1
B. 2 x Max Reps of PUSH PRESS @ 85% of today’s 1RM Strict Press
Conditioning
Complete for time:
Olympic
5 x 3 Hang Snatch
Conditioning
10:00 Ladder – Reps of 3-6-9-12-15-etc..
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):
*Bear Complex is a barbell complex that includes the following movements in succession:
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:
800m Run
Reps of 9-12-15:
Strength
Press/Core Complex
12:00 EMOM
Repeat for 4 sets
Conditioning
“Jack”
20:00 AMRAP:
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.
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