032814

Knee a lil jammed up/tight after running previous day+ Work.
Metabolic :
AD 32 Min

Cool Down
Roll
Coconut Water
Warm Ups

Strength :
Clean + Thrusters 50*3+0, 50*1+2, 60*1+2
Clean 85*1, 95*1, 105*1*3
Snatch High Pull 85*3, 90*3*3

Stretch

032714

Metabolic :
5 Rounds
4 Min Run
1 Min Walk

Brief Stretch

031714

14.4 Prep

Warm Ups
Roll
Voodoo (included assisted elbow)

Strength :
Clean 90kg*3*3
Front Squat 102 *4*4

NutriForce / Coconut Water
-10 Min Rest -
3 Min Jump Rope
Metabolic
"HardWood"
3 Rounds FT
600m Row
15 TTB
10 Front Squat (#115/75)
15:37:6

Stretch
Meal

032414 Open 14.4

Warm Ups
Roll
Voodoo

Metabolic :
Open 14.4
14 Min AMRAP
60 Cal Row (damper @7.5)
50 TTB (Last 22 were singles)
40 #20 Wall Balls (12:30 tie break)
30 #135 Cleans
20 MUs

Puddle

032114

Warm Ups
Voodoo Knee, Shank, Elbow
Lots of empty varied BB Squats / OH P&J

Feel good.

Strength :
Front Squat + Jerk 70*1+2, 90*1+2, 100*1+1
Jerk 100*1*8
Snatch 70*2, 80*1*3 (+2 misses "pull knees out as bar comes in")
Front Squat 90*3, 100*3, 110*3

Stretch
Paleo Pack

031614

Warm Ups (brief)
Voodoo Knee and Foot
BCAAs

Metabolic :
8 Min EMOM
Odd 5 Kipping HSPU
Even 3 #95 Full Snatch from Varied Heights

Strength :
Rebound Push Jerk #115 *4, 135*4, 155*4, 175*4
Split Jerk f Blocks #115*3, 185*3, 205*3, 225*3

Assistance :
GHD Sit-ups *12
30 Sec Plank

Stretch
NutriForce + Coconut Water

031414 Open 14.3

Warm Ups
Roll Lats
Voodoo
6 Min Jump Rope
BCAAs

Specific Warm Ups

Metabolic :
Open 14.3
AMRAP
Ascending DL
(13 reps with #275)
15 Box Jumps
Score 103

Afterparty :
-5 Min Rest -
10 Min AD
- 5 Min Stretch -
10 Min AD
- 5 Min Stretch -
10 Min AD
- 5 Min Stretch -

031314

Warm Ups
Roll
Voodoo
(brief)

Strength:
Power Clean 92*2*2
Power Snatch 62*2*2
Rack Jerk 62*3*3

Assistance :
10 GHD Extensions
10 GHD Sit-ups
10 GHD Rounded Extensions

Quick Stretch
(no appetite)

031014 14.2

Warm Ups
Roll

Strength :
Snatch 70*2*3
-Rest 1 hour -

Metabolic :
Crossfit Open 14.2
AMRAP
In 3 Min
2 Rounds
10 #95 OH Squat
10 CTB
If completed
In 3 Min
2 Rounds
12 #95 OH Squat
12 CTB
Etc
4 CTB No Reps - grip a mess 2nd Round (squeezing BB too much)
Total :38 reps

-3 Min Rest -

Strength 2:
Squat 125*2*2 (with short pause)

Stretch
Cliff Bar

030514

NutriForce Mocha Flavor

Warm Ups
Roll (brief)
Voodoo Knee, Shank, Foot
Power Clean Warm Ups
HSPU Warm Ups

Metabolic :
3 Rounds
3 #185 Power Clean
5 Kipping HSPU
1 Min Rest

Metabolic 2:
3 Rounds
20 #20 Wall Balls
15 Butterfly Pull Ups
10 2 Pd Russian KB Swings
10 TTB (difficult to string)
5 Min Rest
(supposed to ascend 70%/80%/90% —I'm too happy crushing Wall Balls + later failing grip all felt 100%)

Short Stretch
Left arm won't fully straighten.
Mocha NutriForce 2nd scoop!
(so Damn good)

030414

Warm Ups/ Roll:
3 Min Roll Back+2ndary Action
3 Min Roll Calves+Thighs
5 Min Jump Rope (easy/ vertical loft)
3 Min Hanging Pike/ Planks/ V Ups/ RVS Planks

Strength :
Squat 60*5*2, 92*5, 112*5, 125*5
Front Squat + Jerk 100Kg *1+1*3

Metabolic :
3000m Row (02:18 500m pace)

Assistance :
Unilateral Cable Curl #25*15*3

Stretch
Sweet Potato Protein Shake

030114

Roll Back, Lats, Calves
Warm Ups
Voodoo Knee, Foot and Shank

Strength :
Snatch 70*2, 70*3*3
Clean and Jerk 90*1+1*3
Hang Squat Clean 50*2, 70*2, 90*1+1 (lost hook)

Stretch
Nuts, Dried Fruit, Coconut Water

022814 Open 14.1

Warm Ups
10 Min - Roll Feet, Back, Lats, Calves
2 Min - AbMat Sit Ups, Planks
8 Min - Voodoo Feet, Knee, Shank - Squats & Toe Raises
3 Min - Jump Rope
Snatch BB Warm Ups
DBL Unders with Spd Rope & my Rope
-Total time = 40 Min

Metabolic :
Crossfit Open 14.1
10 Min AMRAP
30 DBL Unders
15 Power Snatch #75/55
130 Reps -> 2 Rounds + 40

- Protein and Coconut Water -
- Rest 15 Min -

Buy Out :
12 Min AD

Stretch