Speed
E2MOM for 14 Minutes
Sprint 100M
WOD
CrossFit Open 14.3
AMRAP in 8 Minutes
10 Deadlifts 135/95lbs
15 Box Jumps or Step ups 24/20″
15 Deadlifts 185/135lbs
15 Box Jumps or Step ups 24/20″
20 Deadlifts 225/155lbs
15 Box Jumps or Step ups 24/20″
25 Deadlifts 275/185lbs
15 Box Jumps or Step ups 24/20″
30 Deadlifts 315/205lbs
15 Box Jumps or Step ups 24/20″
35 Deadlifts 365/225lbs
15 Box Jumps or Step ups 24/20″
You can scale this workout several ways!
1) Begin with a light starting weight and follow the same format as the open workout but make smaller jumps with each increase in weight. Grab 5’s, 10’s, and 15’s and increase by only 10 pounds in each increment. Make sure you will end up at a challenging weight but one that is well below your PR.
OR
2) Follow the format of the ORW. Find a weight you can manage and use that for the entire workout. Use the same set size for each round and move as fast as possible without compromising your form.
Off Ramp WOD
AMRAP in 8 Minutes
10 Deadlift
15 Box Jump or Step ups