ALL LEVELS

14.5

CrossFit MOM

Advanced

800m run/walk/row

30 hang power snatch  #65

800m run/walk/row

Intermediate

400m run/walk/row

30 hang power snatch  #45

400m run/walk/row

Beginner

400m run/walk/row

30 hang power snatch  #15-25

400m run/walk/row

FITNESS

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/18″)
30 Wall Ball Shots (20/12 lbs.)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
OR
CrossFit Games Open 14.5

CrossFit MOM

Advanced
21-15-9
Burpees
Pull ups

Intermediate
21-15-9
Burpees or pregnant burpees
Pull ups or progressions

Beginner
15-12-9
Pregnant burpees
Pull up progressions

Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.

“I would not have improved without the strength of your friendship, encouragement, and coaching.” – Larry on improving his 14.4 score by 40 reps on the second try.

FITNESS

A. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Wall Climbs x 3-5 reps
Rest 45 seconds

B. Every minute, on the minute, for 16 minutes:
Even minutes – 10 Kettlebell Swings
Odd minutes – 10 Burpees

AIM

A. Five sets of:
Power Clean x 1.1.1
(rest 5-7 seconds between singles)
Rest 2-3 minutes between sets

B. Every minute, on the minute, for 16 minutes:
Even minutes – 10 Heavy Kettlebell Swings
Odd minutes – 10 Burpees

SPORT

REST DAY

FITNESS

A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Plank from Elbows x 60 seconds
Rest 60 seconds

B. Complete as many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Goblet Squats
Rest exactly 5 minutes, and then,
Complete as many rounds as possible in 5 minutes of:
10 Toes to Bar
20 Double-Unders

AIM

A. Four sets of:
Strict Weighted Pull-Ups x 2-3 reps
Rest 90 seconds
Front Squat + Jerk
Rest 90 seconds

B. Complete as many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Alternating Pistols (or 10 Goblet Squats)
Rest exactly 5 minutes, and then,
Complete as many rounds as possible in 5 minutes of:
10 Toes to Bar
20 Double-Unders

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FITNESS

A. Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 2011
Rest 60 seconds
Jump Rope Technique Work x 60 seconds
Rest 60 seconds

B. Three rounds for time of:
10 Burpee Box Jump Overs
20 Push-Ups

AIM

A. Five sets of:
Dumbbell or Barbell Bench Press
(set 1 = 5, set 2 = 3, set 3 = 3, set 4 = 2, and set 5 = 2 reps)
Rest 90 seconds
Snatch Technique Work x 1.1.1
(rest 10 seconds between each single)
Rest 90 seconds

B. Three rounds for time of:
10 x Hang Power Snatch (115/75 lbs.)
15 x Ring Dips

SPORT

A. Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds

B. Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed

C. Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 75%
Rest 2 minutes between sets
If you performed your set of 10 at 75% last week, go to 77%.

D. Every minute on the minute for 20 minutes:
Odd Minutes: 115/75 lb Hang Squat Clean x 10 reps
Even Minutes: Muscle-Ups x 3-6