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Friday 140307

7
Mar

Friday 140307

Main – CrossFit

CrossFit Games Open 14.2 (AMRAP – Reps)

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.
You may not begin the subsequequent 3 minute portion until the time begins for that portion. I.E. if you finish the first 2 rounds in 2 mintues, you may not begin the 12 OHS until 3:00.

Metcon (Time)

If you are still feeling the OHS/Pullup workout from Wednesday and want to save 14.2 for the weekend, here is an alternative.

Same time and rep scheme as 14.2…
2 rounds of
10 Burpees onto a plate**
10 Wallball shots (20/14)

2 rounds of
12 Burpees onto a plate
12 Wallball shots (20/14)
**Burpee onto a plate begins standing in front of a thick 45″ plate. Drop into your burpee, touch your chest to the floor, jump up and onto the plate where you must reach full extension, just like an Open standard box jump.

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