02/07/2018

Encinitas – Group Class

Warm-up

Row 400m

8 Half Kneeling Bottom Up KB Press/arm

10 Tall Jerk

30 Hollow Rock

30 Arch Rock

20 sec Reverse Table Top Hold

During Mobility Bar Positions with coach for today’s strength

Mobility

Banded Shoulder Mobility

Foam Roll with Thoracic Extension

Tricep Stretch using wall or foam roller

Lat Barbell Smsah

Trap Barbell Smash

Strength

Split Jerk

Advanced

3-2-2-1-1-1

AHAP across all sets

Beg-Int

8 sets of 3 Reps

start with a medium load and increase weight as needed

Accessory work

This can be done after the workout. You will have plenty of time to do this post WOD.

3 Sets

DB Skull Crusher x 15

DB Watts Press x 15

Banded Hamstring Curl x 30

Metcon

Be careful with the box jumps today, this workout is known to making jumping very difficult. Do box step ups if needed, for today’s WOD this will be considered Rx. Happy lifting!

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″