Can you believe we are already into week number three of the CrossFit Open!?! Time is flying by and the results from everyone competing in the gym have been awesome. At the end of week two, All Pro’s team was in 240th place in the region and we couldn’t be more proud of our athletes. This week is going to be another good one, so please read through the information below and get ready to lift some heavy weight!
CrossFit Open 14.3
8 Minute AMRAP
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
Class Flow
- 0:00-10:00 Self Led Warm-up
- 10:00-20:00 Coach led dynamic stretch and movement review
- 20:00-28:00 Station set up and movement prep
- 30:00-38:00 Heat 1 completes WOD (max 6 athletes)
- 38:00-40:00 Transition
- 40:00-48:00 Heat 2 completes WOD (max 6 athletes)
- 48:00-??? Stability, foam roll, flexibility
Again, you will sign up for your heat when you arrive at the gym each hour of the day. There will be a note on the handstand wall that will break down the weight plates and bars that should be available at each of the six stations. There will be a delay if you are in heat 2, so please arrive early to secure the placement you would like.
One last note for our athletes. Step ups are fair game in this workout. If box jumps are something that tend to spike your heart rate and dig you into a deep state of exhaustion, embrace the step up and keep on moving. Go get it!