15.2 - Amoskeag

15.2

Announcements

Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!

Main – WOD

Good Luck πŸ˜‰

http://games.crossfit.com/workouts/the-open

Warm-up

Metcon (No Measure)

2 Min Jump Rope

10 PVC Dislocates

10 PVC OHS

Row 500M @ Easy Pace

3-5 OHS w/ Bar or PVC

2-4 Pull Ups (strict)

Row 350M @ Slightly Faster Pace

3-5 OHS w/ [75/55]

2-4 Kipping Pull Ups

Row 150M @ Slightly Faster Pace

5-7 OHS w/ [95/65]

2-4 C2B Pull Ups

(you can break this last piece into rounds. 2-3 OHS + 2-3C2B x 3)

Mobility – OHS, Wrist/Forearm, Shoulders/Lats

Do a couple heavy Power Snatches + OHS singles as a quick complex.

Load the bar to your weight and GO!

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

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

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

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