CrossFit Open Workout 14.4
AMRAP 14
60 Cal row
50 TTB
40 Wall Ball
30 Power Clean 135/95
20 Muscle Ups
+
3 sets
45-60s Plank (wgt if necessary)
15 GHD Hip Ext or 15 Banded Good Mornings
15 Band Pull Aparts
WL Track
A.Build to heaviest – Snatch + Hang Snatch
then 2 sets at 85%
1B. Snatch Balance 3-3-3
2B. Pause Snatch DLs (knee, mid thigh, hip) 3-3-3
C. Back Squat 3RM
then 2×3@90%
D. GHD Raise 3×8 (weighted/banded/strict if needed)
————–
General Track
EMOM – 10
Power Snatch + Hang Snatch
1-2m @65%
3-4m @70%
5-6m @75%
7-8m @80%
9-10m @80+%
+
3RFT
400m Row
30 HRPU
20 Back Squat @40%
Muscle Up/Kipping/Butterfly Skill Work
+
8 sets
With a 2 min clock
250/200m Row
7 Burpees
Odd sets – ME GTOH @~50% 1RM C&J
Even sets – ME TTB
*rest 1 min btwn sets.
WL Track
A. Build to heaviest – Hang Clean + Clean + Jerk
B. Pause FS 2×4 (3s pause) @80-85% of last week 4RM
C. Push Press 3RM
D1. Ring FLR 3×60s
D2. Bentover Rows 3×8
————–
General Track
5 sets
Power Clean + Hang Clean + Jerk
+
15-12-9-6-3
Front Squats 135/95
Ring Dips
200m Run
