05 Jan / 2014
Monday 6th January
Team – as was announced over the weekend, the first workout of the 2014 CrossFit Games Open kicks off on 27th Feb. With that in mind a number of the AWODs will be focused on those looking to complete the open this year. Lets get training.
| A. Clean Pulls |
| 3 – 3 – 3 – 3 – 3 |
| * Work to 100% of 1 RM Clean |
| B. 10 Min AMRAP of: |
| 30 x DU |
| 9 x Power Clean 50/35kg |
C. AWOD: Games Open WOD 11.1
| 10 Min AMRAP of: |
| 30 x DU |
| 15 x Power Snatch 35/25kg |
03 Jan / 2014
Saturday, 4th Jan
A. 16 Mins with your Goats
EMOM 16 Mins:
Odd – Goat 1
Even – Goat 2
B. Partner WOD:
5 RFT of:
50 x Push Ups
40 x Box Jumps (24/20″)
30 x T2B
20 x Pistols
You can split up the reps any way, but only one athlete works at a time.
02 Jan / 2014
Friday, 3rd January
A. Shoulder Press
1 – 1 – 1 – 1 – 1
B. Push Press
3 – 3 – 3 – 3 – 3
C. Push Jerk
5 – 5 – 5 – 5 – 5
01 Jan / 2014
Thursday, 2nd January
A. Cleans
12 Min to work to heavy double
(May be squat, power or hang depending on skill level)
B. 3 RFT of:
50 x Double unders
40 x Air squats
30 x Pull ups
20 x Burpees
10 x HSPU
30 Dec / 2013
Tuesday, 31st December
A. Front Squats
3 – 3 – 3 – 3 – 3
B. “Satan’s Whiskers”
3 RFT of:
10 x C2B Pull Ups
10 x Front Squats (75/52.5kg)
10 x Burpees
WOD B Courtesy of CF New England/Competitors WOD
29 Dec / 2013
Monday, 30th December
A. 2 Rds for total time:
Run 800m, Rest 2 Mins
Run 400m, Rest 1 Min
Run 200m, Rest 30 Secs
Score is your total time (without the 30s rest after the final 200m).
B. Hang Snatch
20 Min Practice or work to 3RM
01 Jan / 1900
NEW CYCLE WEEK 1 OF 8
Olympic Lifting
A: SNATCH BALANCE
2-2-2-2-2
