WOD – Monday 20 February 2017
CROSSFIT OPEN WORKOUT 14.3
10 Deadlifts (135/95lbs)
15 Box Jumps (24/20”)
15 Deadlifts (185/135lbs)
15 Box Jumps (24/20”)
20 Deadlifts (225/155lbs)
15 Box Jumps (24/20”)
25 Deadlifts (275/185lbs)
15 Box Jumps (24/20”)
30 Deadlifts (315/205lbs)
15 Box Jumps (24/20”)
35 Deadlifts (365/225lbs)
15 Box Jumps (24/20”)
As Far as Possible in 8min
NOTE: The Open begins this week. Now is the time to test all of the training and hard work we have been putting in. It is important to remain focused on our goal each week of performing our best on the Open workouts and letting that remain our central focus over the next 5 weeks of training.
Do Beyond Rx’d programming for the day.
– Hit this workout with everything you’ve got. Practice going all out and emptying the tank. Save nothing, as this Friday it will no longer be practice, but game time!
– No additional work as today is great practice for our repeat attempts every Monday on the Open workouts.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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