Your workout of the day!
Erin working her clean with Jared Fleming. Team USA member and 2016 Olympic hopeful.
Strong:
1) Back Squat
Establish 15rm. Make at least 3 attempts. 1st attempt should be absolutely certain.
2) Front Squat
1 attempt at ME x BW Front Squats
Conditioning
9 minute AMRAP
Ascending Ladder
1 STO 95/65
1 K2E
2 STO
2 K2E
3 STO
3 K2E
…
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A portion of the CFER staff attended The Outlaw Way training camp this weekend at CrossFit Lindy. As you may know, we use The Outlaw Way programming in our TEAM program. The material of the training camp went well beyond competition programming.
As a coach, it’s important to constantly be on the search for new and innovative ways to teach and cue movements. Working with world class weightlifters, high level CrossFit Games athletes, and the best coaches in the sport is always a pleasure. As always, our goal as coaches is to make you, the CrossFitter, the best athlete possible. Look forward for the new knowledge they bring on their return.
Technique
2 – position Snatch, power and hang
Conditioning
5 Rounds
10 Burpees to a plate
50′ Walking Overhead Lunge 45/25
10 Burpees to a plate
Rest 30 seconds
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Erin and Melissa picking up some knowledge at The Outlaw Way training camp.
Be prepared for their return.
All WODS: “Girl Power”
1230 TEAM: 14.3 ONLY
“Girl Power”
5 minute AMRAP
9 Thrusters 95/65
9 C2B Pull-ups
Rest 3 minutes
5 minute AMRAP
Wall Balls 20/14
Rest 3 minutes
5 minute AMRAP
9 Cleans 135/95
9 Ring Dips
Rest 3 minutes
5 minute AMRAP
5 C2B Pull ups
10 Push ups
15 Squats
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Checkout this article, thanks Yossi!
All WODs: 14.3
7pm TEAM:
WOD 140314:
BBG
5X3 Tall Snatch – work to a heavy (but perfect) triple, rest 60 sec. DEMO VIDEO
Strength
2a) 5X3 Push Press – heaviest possible, rest 60 sec.
2b) 5X3 Tempo HBBS @ 75% – rest 60 sec.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
3 rounds for time of:
Run 400m
30 KB Snatch (15l/15r anyhow) 24/16kg
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1. Yoga w/ Gisele @ 7am.
2. Yes, you can do Yoga AND SweatRiver in the same day.
3. 22 Rules courtesy of CrossFit Surf City. Check them out.
4. We’ll be live streaming the Open at the box @ 8pm. Feel free to watch and not workout.
Sweat River – Curious? Come in and find out!
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1a) Romanian Deadlifts – VIDEO
4X7 – use 4″ deficit if flexible enough
1b) Strict Pull-ups
4xME
2) “Snatch Balls”
7 minute AMRAP:
7 Snatches 95/65 (yes, full snatches)
10 Wall Balls 20/14
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We’ve added a “Muscle Release Yoga” class w/ Mae Corwin @ 1230pm today.
The class is free for all members and athletes enrolled in Foundations. Register on MBO.
1) Back Squat
7 x 3 for total tonnage
2) 3 Rounds for time:
400m run
21 Kettlebell Swings 70/53
12 HSPUs
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We don’t recommend doing 14.deuce twice.
That being said, today is the very last opportunity. The 630pm is the latest time possible due to the submission time.
When doing the Open WODs, always keep things in perspective. Only a handful of athletes ever make it to regionals. Yet 100,000s of CrossFitters sign-up. Why? They’re benchmarks to let you know where you stand, remind you where you’ve come from and to let you know what’s possible through dedication. Push your limits. Have fun. Get better.
1) Squat Clean Thruster – Video
Establish 1RM
2) 3 Rounds for reps
90 seconds of Thrusters 100/70
30 seconds of rest
90 seconds of strict chin-ups
30 seconds of rest
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1230pm TEAM will be 14.2. Anyone who has not yet done 14.2 may attend.
With a 35 minute running clock:
1 minute ME Ring Dips or Push-Ups
Rest 1 minute
7 minute AMRAP of:
9 Hang Power Cleans 135/95
18 Lateral Hurdles over Barbell
Rest 1 minute
7 minutes to establish 5RM Push Press – FROM THE FLOOR
Rest 1 minute
1 minute ME Ring Dips or Push-Ups
Rest 1 minute
7 minutes to establish 5RM Front Squat – FROM THE FLOOR
Rest 1 minute
7 minute AMRAP of “Cindy”
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14.2, baby.
EDIT:
Evening WOD times today: 530/630pm will have the option of doing 14.2 OR Outlaw.
The intent of doing Outlaw would be to prepare for doing 14.2 on Saturday @ 1230pm.
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