tim
Announcements
Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!
Main – WOD
Good Luck 😉
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.