Strength
Front Squat – 5×3 @ 90%
Conditioning
Make-Up Day! If you didn’t miss any days this week you can do:
4 Rounds For Time
Run 400m
120′ (2 laps) Prowler Push 500/300lb
—Make sure prowler is heavy enough to where it takes you over a min to do 2 laps.
Announcement: Open WOD 14.4 has been announced! What does everyone think? This WOD is all about T2B and MU! We will be running heats every 20 minutes on Saturday starting at 9am. Let me know what heat you want to be in.
Strength
EMOM For 10 Minutes
ODD = 3 Snatch Grip Deadlifts @ 120% Max Snatch
EVEN = 3 Bench Press @ 85%
Conditioning
5 Rounds For Time
10 Box Jump Overs 24/20″
10 DB Snatches 80/45lb
10 HR Push-ups
10 Slam Balls 40/25lb
Reminder: WOD 14.4 will be announced live tonight at 8pm @ http://games.crossfit.com/. What are your thoughts?
Strength
EMOM for 10 Min
ODD = 3 Snatches (full) @ 80%
EVEN = 1 Rope Climb 20′ (count the # of pulls it takes to get to the top)
Conditioning
For Time
2-4-6-8-10-8-6-4-2 – Push Jerk 135/95lb
1-2-3-4-5-4-3-2-1 – Muscle-Ups
WOD Notes: Push Jerk weight should be light so that you can move quickly through this WOD. Scaling for MU are doing only 1 or 2 reps each round, MU progresssions on the ground, MU attempts on the high rings, or 10 burpees each round (90 total).
Strength
EMOM For 10 Minutes
ODD = 3 Hang Power Cleans (80%)
EVEN = 5 Strict Pull-ups (weighted)
—Pull-ups should be heavy, but not quite a 5RM each round
Conditioning
3 Rounds For Time
50 Double Unders
15 C2B Pull-ups
500m Row
—Rest 5 minutes
30 GI Janes For Time
Midline
Accumulate 3 min GHD Sit-up Hold (weighted)
WOD Notes: Scaling for DU, is 125 singles or 25 DU each round. You may scale to chin over bar if C2B is too difficult without a band. Make sure to push the pace on the row each round (80% effort) then sprint the last round. The 30 GI Janes for time should be approached as a sprint (1-3 minute WOD).
-CrossFit Rage is currently sitting in 34th place! The top 30 teams in the Mid Atlantic Region get invited to Regionals!
Strength
Back Squat – 5×3 @ 90%
—Rest 2 minutes between sets
Conditioning
15 Min AMRAP
15 Wall Balls 30/20lb
12 Bar Facing Burpees
9 T2B
WOD Notes: Rx’d for WB is 10′ (black line) men & 9′ (red line) for women & masters 55+. You must face the bar on the burpees. I think you will see at least two of these movements in 14.4, so I wanted to make sure you could practice them early this week. You should be going a little heavier than normal on the WB, but if you want to use same weight you normally do to move faster that’s fine.
Conditioning
Open WOD 14.3: 8 minute AMRAP
10 deadlifts, 135 / 95 lb / 65lb
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb / 95lb
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb / 115lb
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb / 135lb
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb / 155lb
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb / 185lb
15 box jumps, 24 / 20 inch
WOD Notes; You should scale weight accordingly as this WOD can definitely strain your back if you lose technique as you get fatigued. Lets keep up the intensity Ragers! 3.2.1…Rage!
***8:45am – Standards Meeting***
9am – Heat 1
Joe
Mary
Jen B
9:15am – Heat 2
Diana
9;30am – Heat 3
Tighe Brent S
Andy B Amy J.
Fiorella
10am – Heat 4
Jenn S Patrick
Jenny K. Matt B.
Colby
10:15am – Heat 5
Julie S Tarah
Tim R Ryan
Bill Candy
10:30am – Heat 6
Chris W Joan
Bryan B
Vinny
Strength
Front Squat – Work up to a heavy 1RM for the day. Then do 2×3 (87%), then 1×5 (50% for speed)
Conditioning
Make-Up Day! However, if you didn’t miss a day this week then do the following.
100 Calories for time on Air Dyne
*Top every minute do 5 burpees (WOD starts with burpees)
—14.3 has been announced! We will run heats every 15 minutes. I think I prepared you guys pretty well this week programming wise, since we haven’t done these movements yet.
Dan crushing 14.3 in neonish attire!
Strength
Snatch – 2 EMOM for 10 Minutes (Squat Snatch is preferred)
—Start at 80% & work up to a heavy 2 reps. They don’t have to be touch n go.
Conditioning
A) Row 500m ALL OUT for time!
B) 5 Rounds For Time
1 Rope Climb 20′
15 Russian KB Swings (heavy)
10 T2B
WOD Notes: This WOD is really going to tax the grip so be prepared & really try to use legs to climb the rope. Scaling for RC are climbing to 15′ or 3 up/downs.
Strength/Skill
EMOM For 10 Min
ODD = 3 Squat Cleans @ 77%
EVEN = Handstand Walk 50′
—You may hold a handstand against wall for 30 sec or hold plank for 30 sec
Conditioning
15 Min AMRAP
50 Wall Balls 20/14lb
25 Power Cleans 165/105lb
12 Ring Muscle-Ups
WOD Notes: Rx’d for WB is 10′ (black line) & 9′ (red line) for masters 55+. Power clean weight is around 60% 1RM. You can scale MU to 4-8 reps, do 10 MU progressions on the ground (kip & sit through), or do 20 C2B Pull-ups.
Strength
Banded Bench Press – 2 EMOM for 8 Min
—Use 70% of 1RM with purple bands. Focus on moving bar with speed
Conditioning
6 Rounds (each round is 95% effort)
10 DB Snatches 80/45lb
12 HR Push-ups
Run 250m
—Rest 90 sec between rounds
Assistance
Heavy Prowler Pushes 4×60′ (heavy as possible)
WOD Notes: This is an interval style WOD where each round should be at a high intensity (not 100% effort, but close to it—each round should be consistent).
Week 2 of the CrossFit Games Open is in the books! Nice job everyone!
Ryan – Repping out DB Snatches!
