140307 ~ 14.2..the Highs and Lows

Wow....well the announcement of 14.2 was bittersweet. Bitter....due to my opinion of Dave Castro (which I will reserve)....and... Sweet because the "Challenge of Fitness" has been given, and it is now up to us to step up!  OHS, C2B pullups and a 3min cap is on this weeks menu.....2 movements that will challenge even the most experienced CrossFit athlete.

For those of you who do not currently have a C2B pullup.....it's time...let's go out and get one!  The magic of the Open is Upon....never surrender to the belief that you can't, but thrive in the journey of finding a way to get things done!! 

Open Athletes:

For Completion...Not Time

Row 500 Meters @ 75-80%

6 Overhead Squats (95/65 lbs)
6 Chest-to-Bar Pull-Ups

Row 500 Meters @ 80-85%

4 Overhead Squats (95/65 lbs)
4 Chest-to-Bar Pull-Ups

Row 500 Meters @ 90-95%

4 Overhead Squats (95/65#)

4 Chest-to-Bar Pull-Ups

Row 500 Meters @ 80-85%

6 Overhead Squats (95/65 lbs)

6 C2B PullUps

then...

20 min of focused mobility work.  Focus on Ankles, Hips, and Shoulders

http://www.youtube.com/watch?v=lOSvwy5jN-M

http://www.youtube.com/watch?v=hkepajNHiDw

For Non Open Athletes:

Strength:

"Walking the Wall of Snatch"

Snatch Complex = 1 Snatch + 3 OHS

Time Cap: 10 min

Round 1- 1 Wall Walk, 1 snatch complex

Round 2- 2 Wall Walks, 1 snatch complex + 5 lbs

Round 3- 3 Wall Walks, 1 snatch complex +10 lbs from start,

....and so on.  Increase the Wall Walks by ONE every time you successfully complete a snatch complex

It is your responsibility to pick your opening weight.  Once weight has been loaded, you cannot decrease the weight. 

Your "score" is the highest successful weight lifted plus the number of Wall Walks.  If you "max out" make sure to only include the wall walks completed in that round.

Conditioning:

"The Admiral"
3 RFT:
20 Burpee Pull ups - bar should be approx. 6" above max reach
20 Front Squats (155/105)
20 Box Jumps (24/20")

Cash Out:

See Mobility work above!!

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.