23 - 29 March

Sunday:
Rest/Recovery *Shoulder feeling sore.  14.4 aggravated it.

Monday:
[1]  Front/Back Squat
6/5 - 185
6/5 - 205
6/5 - 225
5/6 - 245
4/5 - 265
3/6 - 275
PM:
[1]  Chiropractor:  Re-Set Shoulder Joint, ROM attained.

Tuesday:
[WU]  3 Rounds untimed/unbroken
10 GHD Situps
10 Pistols
10 GH Raise
[1]  3 Rounds for time:
10 UB Squat Snatches 135lbs
10 Deadlifts 245lbs
*For everytime the snatches are broken up/dropped, add 1 rep to deadlifts (except rep 10 of snatches)
Time:  14:09rx Dropped twice per round (reps: 4/3/3); back hurt from deadlifts
[2]  3 Rounds untimed (strength)
20 Walking Lunges (10 per leg) @ 165lbs
Row 15 Calories @ sub 50 Secs

Wednesday:
[1]  For Time
*Alternate between movements:
5-10-15-20-25 Unbroken Front Squats @ 95lbs
50-40-30-20-10  Double Unders (tried to go unbroken, but jump rope broke/frayed at round of 30.)
Time:  6:12rx
[2]  For Time:
400m Farmers Carry @ 125lbs per arm
*10 Pistols for everytime the bars are dropped.
Time:  14:04rx
[3]  Skill/Mobility:
Lots of stretching thoracic, shoulders, hipflexors.
Skill:  Handstand Holds and Ring Back Tucks

Thursday:
[1]  Rest/Recovery.
[2]  Watch CrossFit Open Live 14.5

Friday:
[1]  Coaching:
[2]  14.5 Skill Work:
Perform at 85-90%, Two or Three sets for times of:
10 Thrusters 95lbs
10 Bar-Facing Burpees
*Purpose:  Find sense of ideal pacing in opening set of 21 & 18.  
Practice movement pattern for bar-facing burpees, make sure to have efficient strategy and practice footwork.

[3]  Clean & Jerk (just because, 1 attempts only)
Weight:  185, 205, 225 (split jerk all)

Saturday:

[WU1]

Row 500m @ 70-75%

Row 250m @ 90-95%

Row 250m @ 70-75%

Row 250m @ 90-95%

Row 500m @ 70-75%

[WU2]

Establish breathing pattern/pace for thrusters.  Empty Barbell.

Then:

6 Thrusters

6 Bar-Facing Burpees

4 Thrusters

4 Bar-Facing Burpees

2 Thrusters

2 Bar-Facing Burpees

[1]  CrossFit Open 14.5

21-18-15-12-9-6-3 of: 

Thrusters 95lbs  (21UB; 18(10+8); 15(9+6); 12(6+6); 9; 6; 3)

Bar-Facing Burpees

Time:  12:31rx