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14.2

 

 

WARM UP

 

METCON: CrossFit Games Open 14.2 (AMRAP – Reps)

 

0:00 – 3:00 minutes perform:

2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups

 

3:00 – 6:00

2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups

 

6:00 – 9:00

2 Rounds of: 14 Overhead Squats, 95# / 65# 14 Chest-To-Bar Pull-ups

 

And so on….

Rest Day!!

 

 

Good to be done!

Well done everyone, Great job!!

Filthy 50!

 

 

WARM UP:

 

W.O.D: FILTHY 50
For Time:

50 x Box Jumps 24/20
50 x Jumping Pull-ups
50 x Kettlebell Swings 55/35
50 x Walking Lunges
50 x Knees to Elbows
50 x Push Press 45/35
50 x Back Ext. 
50 x Wall Balls 20-14
50 x Burpee
50 x Double Unders

 

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Finish Strong!

 

WARM UP:

 

METCON:

Complete For time:

  • 500m Row
  • 30 x Slamballs (20/10)
  • 400m Tire Run (10/0)
  • 4 x Lying Rope Climbs
  • 200m Run
  • 10/10 x Sledgehammer (10/6)
  • 2 x Bear Crawl (Bld Length Mats)
  • 200m Sprint
  • 30/30 x KBS Obliques (53/35)
  • 10 x Toes 2 Bar
  • 50 x Seated Band Rows (Green/Red)
  • 10 x Burpees
  • 400m Run

 

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A Few Different Holds.

 

WARM UP:

 

1). 10 x 20 second alternating rounds of:

Parallette Push Ups – As Many Reps As Possible

Parellette Dips – As Many Reps As Possible

 

2).  10 x 30 second alternating rounds of:

Back Squat (225/135) – As Many Reps As Possible

Static Squat HOLD at parallel

 

3).  4 Rounds of:

Pull up – Hold in peak contraction, chin OVER bar.

Handstand – Hold

L-Sit – Hold

REST

 

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HEAVY & EXPLOSIVE!

 

 

WARM UP:

 

STRENGTH:

1).  5 x 5 Deadlift (Increase weight each set)

Super Set

MAX Reps Band Push-Ups (Green/Red)

2).  Tabata of:

Sledgehammer (10/6)

 

W.O.D:

7 Min AMRAP of:

3 x Power Cleans (225/135)

5 x Box Jumps (30/24)