WOD: Thursday, December 11, 2013

All lifts must be done in the same session.

You must declare your attempts, ideally to the coach or trainer. Warm-up and practice as necessary but work within time constraints. No undeclared attempts will count. You only get three (declared) attempts.

2014 CrossFit Open Athletes: No exceptions on extra attempts. You are practicing performing under pressure. Enjoy executing when it matters.

 

Novice Athletes: Work on a

  • 5 Rep Max Front Squat
  • 3 Rep Max Strict Press
  • Then 4 Rounds for Time: Run 400m, 15 Push-Ups, 15 Air Squats, 15 Sit Ups

Intermediate, Competition, and Advanced Athletes:

(A) Snatch Warm-Up

  • Quad Stretch x3
  • 2 sets of 3-Pause to Muscle, Power, Power + Overhead, Squat Snatch
  • 2 sets of Quad Snatch: Muscle, Power, Squat Snatch

(B) Find your 1 Rep Max Snatch (3 attempts)

(C) Find your 1 Rep Max Clean & Jerk (2-3 attempts)

(D) Optional (Mandatory for Open 2014 Athletes): Find your 1 Rep Max Front Squat (2 attempts)

  • You may need to do this upstairs
  • You should be plenty warmed up after your Clean & Jerks

All lifts must be done in the same session.

Jas. Chest to Bar Pull-Ups. Photo by Rafael Vega