Thursday - 1/12/2017

Warm Up:

10 Over the Box Jumps (20/16)

10 Push-ups

10 Box Jumps + Depth Drop (24/20)

10 Power Cleans (45/35) - pause at catch

10 Deadlifts (95/65)

5 Power Cleans (95/65) - pause at catch

 

Strength: Clean & Jerk

3 sets of:

3 Power Cleans (pause at catch) + 3 Push Jerks (pause at catch)

3 sets of:

3 Power Cleans (pause at catch) + 3 Split Jerks (pause at catch)

 

Metcon: CrossFit Open 14.3

8 min AMRAP

10 Deadlifts (135/95) (95/65)

15 Box Jumps* (24/20) (20/16)

15 Deadlifts (185/135) (135/95)

15 Box Jumps* (24/20) (20/16)

20 Deadlifts (225/155) (155/105)

15 Box Jumps* (24/20) (20/16)

25 Deadlifts (275/185) (185/135)

15 Box Jumps* (24/20) (20/16)

30 Deadlifts (315/205) (205/145)

15 Box Jumps* (24/20) (200/16)

35 Deadlifts (365/225) (225/155)

15 Box Jumps* (24/20) (20/16)

*step-ups are allowed in the official Open standards