Suzanne, loading her deadlift bar to 95#. Her 1RM WAS 83# yet she managed 135# about 15 times on 14.3!

FITNESS & AIM

Five sets of:
Walking Lunges with Dumbbells x 20 steps @ 1010
(weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
Push-Ups x 15-20 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible – keep torso rigid and glutes engaged)
Rest 45 seconds
Toes to Bar x 10-12 reps
Rest 45 seconds

SPORT

A. Three sets of:
7/5 Muscle-Ups
10 Burpee Box Jumps (24″/20″)
Run 400 Meters @ 75-80%
Rest 3 minutes

B. Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 90%
*Set 5 – 5 reps @ 80%
Rest 2 minutes between sets

C. Six sets of:
2-Position Snatch
(one from the floor, then the hang)
Rest as needed
Build in loads based on speed and mechanics.

D. For max reps/meters:
4 minutes of Rowing
3 minutes of Wall Ball Shots (30/20 lb)
2 Minutes of Handstand Push-Ups

Just kidding. Today you get NEITHER. Instead enjoy a fun team-wod!

FITNESS & AIM

In teams of three, complete five rounds for time of:
Row 1000 Meters
100 Double-Unders
75 Kettlebell Swings
50 Box Jumps

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates. Tell your teammate when you are strong and can keep going, and tell them when you need assistance before you expect to need it. The key to quick times is communication and quick transitions.

SPORT

A. Two sets for quality, not time, of:
Nose-to-Wall Handstand Hold x 60 seconds
L-Sit x 45 seconds

B. Every two minutes, for 12 minutes (6 sets):
Clean & Jerk x 1.1 @ 85-90%
(rest 10 seconds between singles)

C. Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Rest as needed

D. Five sets for times of:
Row or AirDyne 60 Calories
40 Double-Unders
Rest 3 minutes

ALL LEVELS

14.3

Cathy & Edwina doing their thang. PS: The 6AM peeps need some love, too! Let's put some pressure on your 6a coaches to snap photos more often!

FITNESS

A. Four sets of:
Bulgarian Split Squats x 6-8 reps each leg @ 3011
Rest 90 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 90 seconds

B. For time:
Row 1000 Meters
—
5 Wall Climbs
10 Burpee Box Jump Over or Burpee Hurdle Hop
20 Pull-Ups
30 Goblet Squats

Post results for 1000 Meter Row and total time for completion

AIM

A. Four sets of:
Bulgarian Split Squats x 6-8 reps each leg @ 3011
Rest 90 seconds
Pendlay Rows x 4-6 reps
Rest 90 seconds

B. For time:
Row 1000 Meters
—
20 Handstand Push-Ups
30 Overhead Squat (115/75 lbs)
40 Pull-Ups
50 Double-Unders
Post results for 1000 Meter Row and total time for completion

Pendlay Row: https://www.catalystathletics.com/exercises/exercise.php?exerciseID=172

SPORT

14.3 Prep Work & Mobility

Coach K hits a 195lb hang clean, a 15lb PR. She thought it was only 185lbs . . . the power of all those tens + not being a good counter.

FITNESS

Five sets for times of:
15 Push-Ups
20 Kettlebell Swings
Run 400 Meters

Rest 3-4 minutes

AIM

Five sets for times of:
225/155 lb. Deadlift x 10 reps
Push-Ups x 15 reps
Run 400 Meters

Rest 3-4 minutes

SPORT

Active Recovery