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Strength. 3rd week of squat cycle.

Front squat

1 x 5 @ 80%

2 x 3 @ 85%

3 x 1 @ 90%

1 x 1 @ 95%

Conditioning.

8min amrap

10 kettlebell snatch (right arm) 24/16kg

30 double unders

10 kettlebell snatch (left arm) 24/16kg

30 double unders

Conditioning.

CrossFit Open Workout 14.5

21-18-15-12-9-6-3

Thrusters 43/30kg

Bar facing burpee

(Those not competing in the open there will be a 20min time cap)

Skill.

Snatch.

7 sets of 3 position pull with 2 sec pause at each position + power snatch from mid thigh. (Positions. 1. Below knee 2. Above knee 3. Mid thigh)

Conditioning.

10min omem.

Odd min 20/15 wall ball 9/6kg 10’/9′

Even min unbroken double unders

Strength.

4 x superset

Good mornings 5,5,5,5

Strict pull up (scale ring rows) 10,10,10,10

Conditioning.

8min workout.

In 2min complete 2 rounds of 8 deadlift 100/70kg 12 lateral bar burpee.

Repeat this format for min 2-4 and 4-6.

from min 6-8 workout becomes an amrap.

If you fail to complete the 2 rounds inside 2min workout becomes an amrap

Skill.

Choose 1-2 skills to work on:

Double unders

Kipping pull up

Handstand push up, Handstands, Handstand walks

Pistols

Conditioning.

10min amrap

5 hang power cleans 70/50kg

5 box jump 30/24

5 handstand push up

Strength.

Front Squat

1 x 5 @ 80%

2 x 3 @ 85%

2 x 2 @ 85%

2 x 1 @ 90%

Conditioning.

5 rounds for time

40 double unders

20 overhead lunge 42.5/30kg

10 pull up

Strength.

Strict press.

8,8,8,8

Conditioning.

CrossFit Open Workout 14.4

14min amrap

60 cal row

50 toes to bar

40 wall ball 9/6kg 10’/9′

30 cleans 61/43kg

20 muscle up

Scale options on whiteboard.

Skill/Strength.

15mins to establish a 1RM Clean.

Conditioning.

10min omem

5 power cleans

5 wall balls