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March 22, 2014 – Competition

Workout of the Day
A.
Three sets not for time of:
Strict Handstand Push-Ups x max reps
L-Sit x 30-45 seconds

B.
Split Jerk x 1 rep
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%
Rest as needed

C.
For Max Reps:
2 Minutes of Shoulder to Overhead (205/140 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (185/125 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (155/105 lbs)

D.
Four sets for times of:
Run 400 meters
20 Burpees to 6″ Target
Rest 3 minutes

  • http://www.youtube.com/crossfitbrent Brent Maier (42/6’2″/205)

    Warmup: 14.4

    A: 8/8/8
    B: Worked up to 245# – weird pain in groin today even before 14.4. Giving it a break.
    C: Lowered weights and limited to 1m. Smashed chin today on first set. First time doing that in a while.
    D: 2:38, 2:45, 2:51, 2:41 – Ran outside in 30 degree weather and snowing for runs.

  • EfrainEscoto

    A.22/16/10
    B. 130/150/175/190/200/210
    C.4 terrible kinda tweeked something on recivening bar on the way down.7#/15@ 155#
    D.3:13/3:21/3:07/2:13

  • Becky Clark

    14.4 – 186 reps. The rowing is what slowed me down… 4:00 to complete it leaving me only 1:00 for muscle ups.
    THEN
    A. Worked up to 185lbs x2
    B. 13/17/23
    C. 3:23/3:15/3:23/3:10
    Sunday
    FGB with 75lbs… oops. I needed to move though – Only 258 reps.

  • http://www.cincinnatistrength.com/blogwod Michael Maher

    Complete
    15-9-9
    30 secs x3
    +
    A. 140-165-190-205-215-230-230-230
    +
    205 – 5
    185 – 12
    155 – 17
    +
    3:58-4:29-4:26-4:22 this sucked

  • http://www.AllAroundJoe.com/ Joe Bauer

    14.4 – 194
    Got to muscle ups at 10:46. I thought I had enough time for 20, but ran out of steam around 9.

  • Zach (Socal)

    A) Done
    B) Up to 240
    C) 12 / 16 / 27
    D) Done but forgot to write down times

  • Sarah Williamson

    Done on Monday afternoon, so kept things light:
    A. skipped
    B. #95; #110; #120; #135; #140; #145; #150; #140
    C. Skipped the set at #140:
    2 min @ #125: 9
    2 min@ #105: 14
    D. Sub 500mRow for run (cold in PA again :( )
    3:36
    3:54
    4:03
    4:08
    I see burpees in the near future….14.5…..

  • Kristi Eramo

    Did 14.4 today – 197 reps. Very happy and surprised

  • Henry Kulla

    C 11×205#, 22×185#, 31×155#

  • Rasmus Frederiksen

    A) Done
    B) up to 90 kg
    C) 6*90,11*80,15*70kg
    D) subbed to 500m row
    3:20,3:20,3:20

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