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CrossFit Open 14.3

Synergy Fitness – Functional Training: Tu/Th/Sat

Context – Competition

Mobility

Hips

Strength

A1: Squat Clean (5 x 3; 5 sets of 3)

Same weight as Monday

-approximately 90% of max

-same weight for each set

A2: Single Arm Shoulder Press – Half Kneeling (5 x 5; 5 sets of 5)

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″
Coaching Tips:

OVERALL PACING: Plan on getting through the first couple ‘rounds’ at a good pace. The beginning is a ‘buy in’ for when the barbell gets heavy.

The sooner you get to the challenging weight (whatever that means for you), the better… you’ll have more time with the bar that is going to challenge you the most!

The first 3-5 reps at that heavy weight will feel pretty terrible, but as you regain your wind, you’ll start to feel better

Metcon (AMRAP – Reps)

Scaled & Master’s Weights

8 minutes AMRAP

10 Deadlifts (95lbs/65lbs)

15 box jumps –step ups allowed- 20″

15 Deadlifts (135lbs/95lbs)

15 box jumps (same)

20 Deadlifts (165lbs/115lbs)

15 box jumps (same)

25 Deadlifts (195lbs/135lbs)

15 box jumps (same)

30 Deadlifts (205lbw/155lbs)

15 box jumps (same)

35 Deadlifts (225lbs/185lbs)

15 box jumps (same)

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