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March 15, 2014

Speed

E2MOM for 14 Minutes

Sprint 100M

WOD

CrossFit Open 14.3

AMRAP in 8 Minutes
10 Deadlifts 135/95lbs
15 Box Jumps or Step ups 24/20″
15 Deadlifts  185/135lbs
15 Box Jumps or Step ups 24/20″
20 Deadlifts  225/155lbs
15 Box Jumps or Step ups 24/20″
25 Deadlifts  275/185lbs
15 Box Jumps or Step ups 24/20″
30 Deadlifts  315/205lbs
15 Box Jumps or Step ups 24/20″
35 Deadlifts  365/225lbs
15 Box Jumps or Step ups 24/20″

You can scale this workout several ways!

1) Begin with a light starting weight and follow the same format as the open workout but make smaller jumps with  each increase in weight.  Grab 5’s, 10’s, and 15’s and increase by only 10 pounds in each increment. Make sure you will end up at a challenging weight but one that is well below your PR.

OR

2) Follow the format of the ORW.  Find a weight you can manage and use that for the entire workout. Use the same set size for each round and move as fast as possible without compromising your form.

Off Ramp WOD

AMRAP in 8 Minutes

10 Deadlift
15 Box Jump or Step ups

 

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