Strength 12-01-2018
1) EMOM 4: 2 Squat Clean + Jerk @80% .
Rest 90s between EMOMs + add weight to bar
2) EMOM 3: 1 Squat Clean + Jerk @90% of 1RM.
- Beginner Strength Option:
1) Front Squat + Push Press: 5 x 3 + 3. Rest 90s. – Work to a challenging set of 3 Front Squat + 3 Push Press.
2) Work on Power cleans for reminder of time. Rest 60s.
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
Extra Credit 12-01-2018
3 Options:
– Sled Powerwalk: 4 x 50 metres @heavy. Rest 60s.
– Glute Ham Raises: 4 x 8-10. Rest 60s.
or
– Banded Ab Pulldown/Banded Pull-Through: Accumulate 100 reps of each.
*Rest as needed between sets.
Open Gym
Make a note of your achievements in 'Open Gym'