Friday 20140314 Open Class

Posted: March 13, 2014 by ladygrape01 in Uncategorized
For everyone that is registered for the Open- we will be doing the Open WOD Friday at 0600 and 1130, Friday Night Lights at 2000, Saturday 0900, and Sunday at 1600 to come in and either do the WOD for the first time for score, or try it one last time to improve an existing score.  Our goal is to do this every week of the Open.  

Wear pants or tall socks folks, Deadlifts!

Video courtesy of Games.CrossFit.com

WOD: Open Workout 14.3

MEN – includes Masters Men up to 54 years old

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old

Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN – includes Masters Men 55+

Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS WOMEN – includes Masters Women 55+

Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

.

Movement Standards:

This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.

Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box

You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

Don’t forget to submit your scores by March 17th to games.crossfit.com and one of the TOTF judges will validate it.

Post score to comments/ LogWOD

.

Xtra Work:

4x 12 Reverse Hypers

heel cord mash 2 minutes

(follow links for videos)

.

Homework (done on your own outside of class):

Hang from bar 2 minutes

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Comments
  1. totactfit01 says:

    All, please click on the 14.3 hyperlink to familiarize yourself with the tiebreaker info.
    Coach D

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