23 Dec 2014 – CrossFit Open 14.3 and Holiday WOD 14.1

 Obviously, CF1864 athletes will have their chin tucked in when they deadlift to maintain a perfectly neutral spine.... Goes without saying!

Obviously, CF1864 athletes will have their chin tucked in when they deadlift to maintain a perfectly neutral spine.... Goes without saying!

WORKOUT OF THE DAY

A) Beginner
A1) Back squat: 5 x 5
A2) Vertical Pull

A) Intermediate & Advanced
A1) Back squat: 3-5 reps @ 75-80%, totaling 18-21 reps
A2) Vertical Pull

B) Advanced Only
Barbell squat jumps: 3 x 6 @ 40% 1RM.
Rest 60 second between sets

C) All Athletes

CrossFit Open 14.3
As many reps in 8 mins as you can of:
10 Deadlifts 60/40 kg
15 Tyre Jumps, 24/20"
15 Deadlifts, 85/60 kg
15 Tyre Jumps, 24/20"
20 Deadlifts, 102/70 kg
15 Tyre Jumps, 24/20"
25 Deadlifts, 125/85 kg
15 Tyre Jumps, 24/20"
30 Deadlifts, 142.5/92 kg
15 Tyre Jumps, 24/20"
35 Deadlifts, 165/102.5 kg
15 Tyre Jumps, 24/20 in  


HOLIDAY WOD 14.1

15 min AMRAP:
5 push up
10 walking lunges
15 sit ups