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Friday March 6, 2015

 

Essentials

Strength/Skill:
Warm up:3 Sets:

  • Overhead Squat x 5
  • Supine Row x 8-10

Strength:

Skill:
WOD:
Functional Fitness Open 15.2

Scaled:

Every 3 minutes for a long as possible complete:

From 0:00-3:00

2 Rounds:

  • 6 Overhead squats (65/45lb)
  • 6 Chin over bar pull ups

From 3:00-6:00

2 Rounds

  • 8 Overhead Squats
  • 8 chin over bar pull ups

From 6:00-9:00

  • 10 Overhead Squats
  • 10 Chin over bar pull ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets:

  • Overhead Squat x 5
  • Supine Row x 8-10

Strength:

Skill:
WOD:
Functional Fitness Open 15.2

For as long as possible:
From 0:00-3:00
2 rounds of:

  •   10 overhead squats, 95 / 65 lb. (Teen 65/45)
  •   10 chest-to-bar pull-ups             (Teen Chin over bar)
From 3:00-6:00
2 rounds of:

  •   12 overhead squats, 95 / 65 lb.
  •   12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:

  •   14 overhead squats, 95 / 65 lb.
  •   14 chest-to-bar pull-ups

Etc., following same pattern.
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:3 Sets:

  • Overhead Squat x 5
  • Supine Row x 8-10

Strength:

Skill:
WOD:
Functional Fitness Open 15.2

For as long as possible:
From 0:00-3:00
2 rounds of:

  •   10 overhead squats, 95 / 65 lb.
  •   10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:

  •   12 overhead squats, 95 / 65 lb.
  •   12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:

  •   14 overhead squats, 95 / 65 lb.
  •   14 chest-to-bar pull-ups

Etc., following same pattern.

Additional:
  • Mobility
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