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March 26, 2014 – Competition

Workout of the Day
A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds

B.
Five sets of:
3-Position Snatch
(one from the floor, then the mid-hang, then the high hang)
Rest as needed

C.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 75-80%
Rest 2 minutes between sets

D.
If possible, get a good massage, acupuncture, contrast bath or other recovery modality of your choice. We’re coming into to home, and you need to be fresh to finish strong.
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Congratulations to John Taurua who posted the best guess on 14.4. John predicted a 12-minute AMRAP of 50 Wall Ball, 40 Toes to Bar, 30 Clean and Jerk (135/95) and 20 Muscle-Ups. That’s DANG close! Well done John! We’ll be in touch to get your t-shirt out to you.

Last chance…what do you all think is coming for 14.5? Please post in the format in which it would be posted on the Games website for ease of our review.

Final thoughts…you all have worked hard for four weeks. Regardless of whether your hard work has you in the top 20 or the top 200, FINISH STRONG. You have full control over the effort you put forth; give everything you have and walk away proud of having done so.

  • https://twitter.com/EddieScheidler Eddie Scheidler

    14.5 prediction:
    AMRAP 17 minutes:
    40 Burpees
    95#/75# thruster, 30 reps
    30 Burpees
    115#/95# thruster, 30 reps
    20 Burpees
    135#/115# thruster, 30 reps
    10 Burpees
    155#/125# thruster, as many reps as possible until time runs out.

    A. Sub’d for handstand holds 6 0 sec, 30 sec of L sits
    B. Stayed at 135lbs, focused on speed and technique.
    C. 185#, 225#, 271#, 205# (Felt heavy and slow today)
    D. Swim and rolling

  • Joey wuest

    14.5:

    FGB style:

    3 rds:

    1 min thrusters (105/75)
    1 min burpees
    1 min pistols
    1 min HSPU
    1 min KB swings (53/35)
    1 min rest

  • Brianna Neumann

    14.5
    I think stations…amr in 1-5 mins each station, push press or thruster(135/95), hspu, burpees, handstand walk to finish..

  • Caleb

    14.5
    Death by style of
    min 1= 1 burpee over bar/ 1 thruster 100#
    add 1 rep of each movement every min until failure

  • Melissa Meade

    A. done
    B. Worked up to 93#
    C.5 @ 130, 3@ 150, 1@ 160, 10@ 130

  • Ormen

    A. 3rope Climbs/ 30s l-sit
    B. 30, 37.5, 42.5, 47.5, 47.5kg ( snatch felt hard today)
    C. 80, 90, 100, 90kg ( felt good)
    D. Did some running intervals 90s on/30s off x 10

  • http://BeltwayCrossfit.com Norman

    14.5
    3 Thrusters 3 Burpees
    6 Thrusters 6 Burpees
    continue on for 12 min

  • Jack Duren

    C&J/Burpee
    10 Burpee
    10 C&J
    10 Burpee
    10 C&J…..
    16 mins amrap

    mens-(75,95,135,185,225,275,315)

  • Karla Nicole

    7 minute AMRAP of 7 burpees over the barbell and 7 thrusters (65/95lbs)

  • Ryan D’Souza

    14.5 prediction: EMOM 3, 6, 9, 12, etc. burpees with max thrusters 100#/65# rest of each minute. Workout ends when prescribed number of burpees is not completed within the minute.

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

    A: Done
    B: Worked up to 185# and finished with x3 200#
    C: 260×5, 330×3, 370×1, 310×10

  • Zach (Socal)

    A) Skipped
    B) 135 / 145 / 155 / 165 / 175
    C) 275 / 315 / 355 / 305 x 10
    D) Did some EMOM conditioning

  • Rasmus Frederiksen

    A) did 2 sets with 2 legless
    B) did a few sets up to 50 kg.
    Have struggled a lot in my snatch from floor lately so continued with triples from floor with 50kg to figure out whats going wrong. Actually figured it out!

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