Public Whiteboard

Components

Arnold DB Press

T Bar Rows

Y, W, T Holds

Snatch

Metcon

CrossFit Games Open 14.3

Settings

Workout

11/17/15

Warm-up

A: Coaches Choice

Competition Warm up

a. GHD sit-ups 1×15 then 3×10 w/20/14lbs medball

b. 3 Rounds
15 Russian power swings 70/53lbs
10 Box jump overs 24/20″

Strength

C1: Arnold DB Press (5 x 8 )

C2: T Bar Rows (5 x 10 HEAVY)

Extra Work

D: Y, W, T Holds (3 Sets)

30 Secs Each Position

Competition Strength

E: Snatch ( 3×5 @70%)

Snatch

Conditioning

F: Metcon (Time)

3 Rounds

10 DB Snatch 55/35 (5 Each Side)
20 HR Push Ups
30 Double Unders (100 Singles)
400M Run

Competition Conditioning

G: CrossFit Games Open 14.3 (AMRAP - Reps)

8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24" / 20"
15 Deadlifts, 185# / 135#
15 Box Jumps, 24" / 20"
20 Deadlifts, 225# / 155#
15 Box Jumps, 24" / 20"
25 Deadlifts, 275# / 185#
15 Box Jumps, 24" / 20"
30 Deadlifts, 315# / 205#
15 Box Jumps, 24" / 20"
35 Deadlifts, 365# / 225#
15 Box Jumps, 24" / 20"

Whiteboard:

Tuesday, November 17, 2015

Male Clients