Strength 27-12-2018
Paused Front Squat: 6 x 3 @75%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 75% before starting the clock
Extra Credit 27-12-2018
Banded Pull-Throughs: 4 x 25. Rest 30s.
*Ultra-wide stance
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
CrossFit Games Open 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb. (34 kg)
Women use 55 lb. (25 lb)
Workout 16.3 Variations
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb. (34 kg)
Women use 55 lb. (25 kg)
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb. (20 kg)
Women use 35 lb. (15 kg )
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb. (29 kg )
Women use 45 lb. (20 kg )
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb. (20 kg )
Women use 35 lb. (15 kg )
Open Gym
Make a note of your achievements in 'Open Gym'