Front squat 4RM or 5RM

Do either a front squat 4RM or a 5RM. Not both!

Front squat 4RM

4 rep max.

Dial 1-800-VOMITCOMET for a good time

4-5 rounds for time:
– 8 T2B's
– 16 db box step overs
– 200m row

advanced:

4-5 rounds for time
– 8 T2B's
– 12 pistol squats
– 200m row

Front squat 5RM

5 rep max.

Tempastaan niin, että housut repee

Hang power snatch 2RM

Open 14.1

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

• 30 double-unders
• 75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

• 30 double-unders
• 55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 10 minutes of:

• 30 double-unders
• 65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 10 minutes of:

• 30 double-unders
• 45-lb. power snatches, 15 reps

More info here: http://games.crossfit.com/workouts/the-open/2014

Video links:

• Video submission demo
• Standards for 14.1
• 14.1 WOD Strategy and Tips by Barbell Shrugged
• CFG 2014 Open 14.1 – The Training Plan mobility prep ideas
• CFG 2014 Open 14.1 – The Training Plan tips
• Carl Paoli's tips

Imperium Extra Core Workout X

3 rounds of
– 40 m double kettle bell front rack carry
– 30 sec of plank with weight transfer
– 30 sec of hollow flies

Rest 90 sec between rounds

Rest day

Rest day: Recovery work and mobility

Imperium Extra Core Workout X

3 rounds of
– 40 m double kettle bell front rack carry
– 30 sec of plank with weight transfer
– 30 sec of hollow flies

Rest 90 sec between rounds

Push press 5 x 5

Push press 5 x 5

Musta käsipaino nousee

4 rounds for time:
– 20 Alternating db snatches
– 10 Weighted sit-up's
– 50 Du's

Pump for the upperbody and pain for da butt

5 round E3MOM:
– 5-8 strict pull-ups / Strict C2B's
– 8+8 front rack reverse lunges (barbell or kb's)

Syvä hyppy matalaan päätyyn

12 min amrap of:
– 10 Box over burpees
– 10 T2B's
– 10 KB swings 24/16