Finish or Quit 14.5

Athlete Brief
10 min
WU
AC 10 min
WOD
CrossFit Games Open WOD
14.5
Finish or Quit
Descending Ladder
21, 18, 15, 12, 9, 6, 3
Thrusters 95/65
Bar Over Burpees
PWOD
Mobilize

Weightlifting 101

WU
500m slow row
3 Rounds Cindy AQAP
Coach led. Work your way through the following progressions for the Clean and Snatch. Use the following equipment in order to perform 3 of each move in the sequence listed. No med ball work for the snatch. All are full squat.
PVC or Stick
Med ball 20/14
Empty bar 45/33
Moves:
High Hang Clean
Hang Clean
Full Clean
Wall Overhead Squat
Snatch Balance
High Hang Snatch
Hang Snatch
Snatch
WOD
1,1,1,1,1
Work your way to a heavy Clean
Then
1,1,1,1,1
Work your way to a heavy Snatch
Rest 1 min between attempts
PWOD
Roll out

Punch out

WU Coach Led
PVC pass through
Alternating toe touch
Jumping Jacks
Over Under
Jump Around
WOD
Punch Out
AMRAP 5 minutes
10 KBS 1.5/1
4 X Jab Cross shift feet after every combination
10 Med Ball Abmat Situps
PWOD
5x Dummy drag around gym

Open WOD 14.4

Athlete briefing
10 min
WU
AC 10 min
WOD
Open WOD 14.4
14 min AMRAP
Row 60 Cal
50 T2B
40 WB 20/14
30 Cleans 135
20 Muscle Ups

Open WOD 14.3

Athletes Briefing
10 min
WU
AC 10 min
WOD
Open WOD 14.3
AMRAP 8 min
135/95-lb. deadlifts, 10 reps
15 box jumps, 24/20
185/135-lb. deadlifts, 15 reps
15 box jumps,
225/155-lb. deadlifts, 20 reps
15 box jumps,
275/185-lb. deadlifts, 25 reps
15 box jumps,
315/205-lb. deadlifts, 30 reps
15 box jumps,
365/225-lb. deadlifts, 35 reps
15 box jumps,
PWOD
Stretch

Got A Board

WU
AC 10 min
Strength
EMOM 10 min
3 DL @80%
WOD
Got A Board
3 rounds
2 min max DU
15 Russian KBS 2/1.5
Slow Row 500
PWOD
4x30 sec Incline Plank
Stay straight!
4.3 comes out tonight! Where will you be???

Team WOD

WU
Med Ball Toss 2 min
Every drop means 10 Burpees
Team Med ball Situps
Max Burpees 1 min
20 Med ball pushups
Med ball pass throughs 2 min
Strength
5x5 Shoulder Press @70
WOD
Team WOD
20 min
All team members work
Rotation occurs when the row is complete or 1 minute of work if no one is rowing
Row 200m no straps
KBS 1.5/1
Med Ball Situps
Rope climb 15'
PWOD
Mobilize!!!

After open

WU
2x10 CFWU
Strength
EMOM 10 min
1 C&J Heavy
WOD
50 DU
40 Wallballs 20/14
30 GHD Situps
20 Back Ext
10 Wall Pushups
PWOD
Stretch

Open Gym/Yoga Mobilize

WU
AC 10 min
WOD
Open Gym
Do yesterdays Muay Thai workout
Or
Yoga, Stretch and Mobilize
Open WOD 14.2 comes out tonight.

Muay Thai

WU
Agility ladder
5 patterns 2 runs apiece
WOD
25 each
Sprawl
Then
Right and Left handed
Jab
Jab, cross
Jab, cross, hook
Jab, cross, hook, uppercut
Elbow/switch knee/elbow
Kicks
Teeps

Open 14.1 Again...

WU
AC 10 min
WOD
Open WOD 14.1
AMRAP 10 min
30 DU
15 Power Snatch
PWOD
Stretch

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Have a Happy Open!