CrossFit Open 14.3

14.3AMRAP · 8:00

As many reps as possible in 8 minutes of:
10 deadlifts (weight 1)
15 box jumps
15 deadlifts (weight 2)
15 box jumps
20 deadlifts (weight 3)
15 box jumps
25 deadlifts (weight 4)
15 box jumps
30 deadlifts (weight 5)
15 box jumps
35 deadlifts (weight 6)
15 box jumps

Start CrossFit Open 14.3 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 135, 185, 225, 275, 315, 365 lb; 24-in box

Women: 95, 135, 155, 185, 205, 225 lb; 20-in box

Scaled

Men: No Scaled division before 2015. Reduce the load or scale the movements.

Women: No Scaled division before 2015. Reduce the load or scale the movements.

Movements

Deadlift
Box Jump

Movement standards

Deadlifts finish with hips and knees locked; change plates yourself. Box jumps from both feet, finish standing tall on the box.

Equipment

Barbell
Plyo Box

Coaching notes by goal

Bulking: Heavy Pulling

Before: 4 sets × 3 Deadlifts at 85%. Rest 2.5 min.

Pacing: Fast plate changes are free reps. Deadlifts unbroken while light, then quick touch-and-go sets.

After: 3 × 10 Back Extensions + 3 × 12 Walking Lunges.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Mixed Load Sprint

Before: Build to weight 3 over 4 sets of 5.

Pacing: Rebound the box jumps early and step down later; protect your back over speed.

After: Hamstring stretch + 6 min easy bike.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Controlled Load

Before: 6 min easy cardio + hinge prep.

Pacing: Only pull loads you can lift with a flat back; step down from every box jump.

After: 12 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/workout/2014/03/14; CrossFit South Brooklyn 14.3 post