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Alice R. (in blue) poised seconds before beginning 14.3 last year. Today is her birthday! Happy Birthday, Alice!

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

1. 15-10-5 of power cleans, with a max effort handstand after each set. Practice your positions: floor, hang, extend, pockets, jumpshrug, scarecrow, rack.

2. Banded overhead distraction x 2 min/side

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 for press--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!

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Professor Mager demonstrating safety and strength in 14.3