Metcon - CF Open 14.5

Work Capacity
For Time:
21-18-15-12-9-6-3
95# Thrusters
Bar-facing Burpees
20:38

Durability
Banded Sprint Steps - one step and quick steps

Beep + Death by 225 BS + Prowler

Baseline
Beep Test
L9 S8
*First time in cleats in 6 months; on uneven grass/gravel

Work Capacity
Death by 225# Back Squat
LT = 8 rounds + 8
7 Rounds + 6

Stamina
50' Prowler Push (high handles) x 10 @ prowler + 180#
*Rest 30 sec between

Durability
Banded Sprint Steps - one step and quick steps

11.4 - Oly

Baseline
Dot Drills

Strength
A.  Power Snatch
(3x1) x 3 @ 143# - 154# - 163#

B.  Power Clean and Jerk
(3x1) x 3 @ 182# - 198# - 209#

Metcon

Work Capacity
17 Min AMRAP:
7 Deadlifts, 185#
7 Clapping Pushups
17 Air Squats
17 Double Unders
LT = 9 rounds + 7
9 Rounds + 7 + 7 + 11

Metcon - Jack

Work Capacity
20 minute AMRAP:
10 Push Press, 115#
10 KB Swings, 1.5 pood
10 24" Box Jumps (step-down)
LT = 10 rounds + 6 w/ 55# DB for swings and rebound box jumps
9 Rounds + 10 + 10 + 4

Metcon

Work Capacity
On the minute for 12 minutes:
2 Power Cleans, 185# (77% of 1RM)
10 Double Unders
Rx'd

Durability
Leg Board

Beep Mod + Metcon - CF Open 14.4 (ish)

Baseline
15 meter Beep Test (CAP @ L13 S1)
*With gym shoes on floor

Work Capacity
14 Minute AMRAP
20 KTE
40 Wall Balls, 20#, 10'
10 Power Cleans, 135#
5 Burpee Pullups
2 Rounds + 20 + 7

Stamina
50' 1 arm KB OH Walking Lunge x 3 each arm @  1 pood
Band Rotary hold x 3 each side x 30 sec

11.3 - Oly

Baseline
24" Box Jumps 3x10 (step-down)

Strength
A.  Snatch
1x3 @ 95#
1x2 @ 140#
3x1 @ 145#

B.  Clean and Jerk (full squat not rx'd)
1x2 @ 135#
4x1 @ 170# - 180# - 180# - 180#

Metcon

Work Capacity
4 Rounds w/ 4 min rest between:
10 KB Swings, 1.5 pood
10 Pushups
20 KB Swings, 1.5 pood
20 Pushups
1:30, 1:28, 1:47, 1:58

Stamina/Strength

Stamina/Strength
3 Rounds:
BB OH Hold @ 185# w/ 3 minute cap
*Hold as long as possible then do GHD Situps until the 3 minutes is up
*Rest 3 minutes between
56 sec, 34 reps
51 sec, 28 reps
38 sec, 25 reps

Metcon - Death by C&J 135#

Work Capacity
Death by 135# C&J
LT = 9 rounds + 3
9 Rounds + 7 (52 total reps)

Metcon CF Open 14.3 (ish)

Work Capacity
8 Minute AMRAP to get as far as possible:
10 DL, 135#
10 Burpees
15 DL, 185#
10 Burpees
20 DL, 225#
10 Burpees
25 DL, 275#
10 Burpees
30 DL, 315#
10 Burpees
35 DL, 365#
10 Burpees
*change your own weight
Total reps = 98

Metcon

Work Capacity
EMOM x 30 minutes, alt movements each minute
1st min - 50 ft Yoke Carry @ Yoke + 180#
2nd min - 4 Tire Flips @ #2 Tire
3rd min - 14 (7 ea) Sledgehammer strikes @ 16# hammer
etc...
Rx'd

Durability
Balance Oval 3x30 sec each
Single Leg Hip Thrusts 3x10 each

Metcon - CF Open 14.2

Work Capacity
For reps:
0-3 min:
2 Rounds of
10 OHS, 95#
10 Pullups
3-6 min:
2 Rounds of
12 OHS, 95#
12 Pullups
*continue this pattern until you cannot complete 2 rounds in 3 min
*must rest after the 2 rounds until the next set starts
Total reps = 104

11.1 and 11.2 - Oly

Strength
A.  Power Snatch
2x2 @ 125#
4x1 @ 135# - 135# - 145# - 145#

B.  Snatch Pull 2x2 @ 155#

C.  Power Clean and Jerk
6x1 @ 155# - 170# - 185# - 155# - 170# - 185#

D.  Clean Pull 2x2 @ 215#

Bench Press, DB Bench, Weighted PU

Strength
A1.  Strict Pullups Drop Sets
2L - 1L - BW
4/4/4, 3/3/3, 2/2/2, 1/1/1

A2.  A Triangle Pull Aparts 3x20

B.  Bench Press 5x5 @ 185# - 205# - 215# - 225# - 235#

C1. Row Machine 3x12 @ 75#
C2. DB Bench Press 3x10 @ 70#

D.  Lateral Raise Countdown
6 reps followed by 6 sec iso hold down to 1
2 sets @ 10# DBs

E.  BW Dips
1x18, rest 90 sec, 1x10

Metcon - CF Open 14.1

Work Capacity
10 Minute AMRAP:
30 Double Unders
15 Power Snatches, 75#
LT = 5R
5 Rounds + 30 + 8  (263 total reps)