aidenAiden showing how it's done on 14.3

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. 21-15-9 reps not for time of calorie row and GHD sit-ups or tuck crunches

2. 15-10-5 of power cleans, max effort handstand after each set (total of three). Practice your positions: floor, hang, extend, pockets, jumpshrug, scarecrow, rack.

3. EOMOM 12: 5 press superset with 5 chin-ups. Weighted chin-ups if necessary. If you don't have strict chin-ups, instead do three x 3 sec negatives. Clean bar into position--if you know your press 1RM, use 70%.

4. Open Day. Level III: "Reebok CrossFit Games 2014 Open WOD 14.3" How far can you get in eight minutes? 10 Deadlifts 135/95 15 Box jumps 24/20" 15 Deadlifts 185/135 15 Box jumps 24/20" 20 Deadlifts 225/155 15 Box jumps 24/20" 25 Deadlifts 275/185 15 Box jumps 24/20" 30 Deadlifts 315/205 15 Box jumps 24/20" 35 Deadlifts 365/225 15 Box jumps 24/20"

APPROACH THIS WORKOUT WITH CAUTION. Take your time and prioritize good positions over moving quickly. Stepping up and down from the box will reduce the chances of tweaking your back.

Level II: Starting with the heaviest weight you can manage, do four (only four, total of 8 min) AMRAPs at descending weight. AMRAP :45 deadlifts @ 275/185lbs AMRAP :45 double-unders Rest :30, change weights AMRAP :45 deadlifts @ 225/155lbs AMRAP :45 double-unders Rest :30, change weights AMRAP :45 deadlifts @ 185/135lbs AMRAP :45 double-unders Rest :30, change weights AMRAP :45 deadlifts @ 135/95lbs AMRAP :45 double-unders Rest :30, change weights AMRAP :45 deadlifts @ 95/65lbs AMRAP :45 double-unders Rest :30, change weights AMRAP :45 deadlifts @ 65/45lbs AMRAP :45 double-unders

No matter what weight you start with, I want you to get in four AMRAPs... repeat at the same weight if necessary, e.g. 95/65/65/65lbs.

Score is total DL/total DU.

Level I Six rounds not for time of 5 deadlifts, :30 double-under practice.

Have fun!