03.21.14 | CrossFit and Strength & Power

2014 Games Open standards

CrossFit:

Open Workout 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Strength & Power:

Clean and Jerk | 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1
Squat | 5 sets x 5 @ 75%
Bench | 70% x 3, 80% x 3, 90% x 3+
Box jump 3 sets x 5
Prowler 5 sets x 1 sprint
Pull up | 30 reps in fewest # of sets

* If you hit more than 10 reps on any of the “+” sets, increase your 90% max number by 5-15lbs (depending on how easy it felt) going into the next week.

 

Posted in Arlington Heights WOD.