WOD

A) Overhead squat – Build to a 1RM in 10 min

B) EMOM x 10 min

Odd: Hang squat snatch

Even: Full squat snatch

C) 200m row @90%; rest 45 sec x8

 

A) 1 Power snatch + 1 snatch balance + 1 overhead squat; rest 90 sec x 6
B1) Close grip bench press 3-4×4; R1M
B2) Bent over DB row 5-6×4; R1-2M
C) 10min cap:
– Row 2k (focus on increasing speed every 500m)
– AMRAP KB snatch alt hands every 3 reps 1.5/1pd in remaining time

8 sets:

– 10 box jump step-downs (24/20”)

– 5 strict chin ups

– 5 burpees

rest 1 min

 

– go for the fastest time possible each set (subtract out 7 min to get working time at end)

 

A) Power clean cluster 1.1.1 x 3 R15S/2-3M (compare to 3/18)

B) EMOM x 8 min

– 1 hang squat clean from knee; not TnG – start at about 70-75% of A

C) Back squat @30X1; 2, 2, 2; rest 2-3 (compare to 3/20)

 

A) Build to a tough but sound split jerk in 8 min (off rack)

B) EMOM x 6 min

– 5 TnG Push Jerks off rack (heavy but perfect execution, compare to 3/3)

+

5 min amrap @open pace:

– 5 wall ball

– 5 TTB

– 10 wall ball

– 10 TTB

– 15,15

– 20,20

– etc…… (Function perform medball sit-ups)

rest 5 min

5 min amrap @open pace:

– Row 500m

– 30 S2OH (115/75, 95/65, 75/45)

– Amrap burpee in remaining time

 

CrossFit Games Open Workout 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

A1) Close grip bench press 3-4×4; R1M
A2) Weighted pull-ups 2, 2, 2, 2; R1-2M
OR Negative pull-ups 4, 4, 4, 4
+
4 rounds:
-10 KB swings
– 10/7 HR push-ups
– 15 KB swings
– 15/12 HR push-ups
Rest 2-3 min