24 min E3MOM:
400m Run

*First 4 intervals IRT Max DU
*Last 4 intervals IRT Max Rep Burpees

Hang Power Clean 5-5-5-5
Push Press 5-5-5-5

WOD:
For Time:
20/30 Cal Bike
15 Hang Power Cleans (Rx: 75/115, Comp: 105/155)
15 Push Press (Rx: 75/115, Comp: 105/155)

SNATCH DAY! New progression = more technique work and learning!! WOOHOO!!!

Partner WOD - For Time: YOU GO/I GO
30 Squat Snatch (95/135)
30 BMU
30 Squat Snatch (95/135)

WOD:
2014 CrossFit Games Open WOD 14.4
14 min AMRAP:
60 Cal Row
50 T2B
40 Wall Balls (14/20, 9/10)
30 Power Cleans (95/135)
20 Ring Muscle-Ups

Post WOD: Core Work for Quality

WOD:
24 min AMRAP:
300m Run
30 Pull Ups
300m Run
20 C2B
300m Run
10 SPU
300m Run
5 Rope Climbs

6x Through with Double KB or DB
5 DL —>30’ Farmer Carry—> 5 DL —> 30’ Farmer Carry —>5 DL

On a 10 min Clock:
3 Rounds:
10 Single DB Devils Press (35/50, Comp: 50/70)

60’ Single DB Walking Lunges (R1: Farmer Carry R/L, R2: Front Rack R/L, R3: OH Carry R/L) (Rx: 35/50, Comp: 50/70)

IRT: Max Rep KBS (35/53)

3-3-2-2-1-1-1 OHS

WOD:
For Time:
21-15-9:
OHS (65/95, Comp: 95/135)
T2B

On a running clock:
0-5 min Max Cal Row
5-10 min Max Burpee BJO (20/24)

For Quality:
15-12-9-6-3
Strict HSPU
Strict Pull Up
Strict Ring Dip

5x3 Re-grip Squat Clean & Jerk
5x5 Front Squat

6 min AMRAP:
30 DU
10 MBSC (14/20)

WOD:
For Time:
50 T2B
5 WW
60 Box Jump Over (20/24)
6 WW
70 KBS (35/53)
7 WW
80 Ab Mat Sit Ups
Comp: 8 WW

Front Squat 7-7-7-7

7 min AMRAP:
5 SPU
6 Double DB Burpee Box Step Overs (35/50, 20/24)
7 Double DB Squats (35/50)

TGU 5x2 R/L
5x16 Alt Single Arm Seated Double DB Zpress —-> 6 Strict T2B

10 min AMRAP:
20 Single Arm Alt Single DB Snatch (35/50)
10 Shuttle Runs

28 min Max Cals on Machine: Ski, Row, Assault Bike or C2 Bike.

Every 4 min Perform 1 Round of Mary:
5 HSPU
10 Pistols
15 Pulls Ups

*Start WOD with 1 Round of Mary

15 min build up in complex:
4 DL
3 Hang Power Cleans
2 Jerks

HERO WOD DT:
5 RFT:
12 Deadlifts (105/155)
9 Hang Power Cleans (105/155)
6 Push Jerks (105/155)

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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

5-4-3-2-1 Hang Squat Clean - Leave 15 min

WOD:
5 RFT:
15 Double DB Thrusters (35/50)
16 Single DB Box Step Ups (35/50, 20/24)
17 Box Jump Over (20/24)