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3/9/2015

9
Mar

3/9/2015

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Main – CrossFit

Mobility Work (No Measure)

Hips, ankles, shoulders, elbows, wrists

Metcon (Time)

For Time:

75 OHS 95/65

*every minute on the minute complete 20 double unders*

Level 1: 65/45, 40 single unders

Level 2: RX

Level 3: RX+ 115/75

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.

CrossFit Games Open 14.2 and 15.2 Masters (AMRAP – Reps)

Masters 55+

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups*

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 65# / 45#

12 Chin-Over-Bar Pull-ups*

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 65# / 45#

14 Chin-Over-Bar Pull-ups*

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

*Masters Women 55+ jumping chest-to-bar pull-ups

CrossFit Games Open 15.2 Masters Scaled (AMRAP – Reps)

Masters Scaled 55+

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 45# / 35#

6 Jumping Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 45# / 35#

8 Jumping Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 45# / 35#

10 Jumping Chest-To-Bar Pull-ups

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

CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 65# / 45#

6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 65# / 45#

8 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

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

CrossFit Games Open 15.2 Teens (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 65# / 45#

12 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 65# / 45#

14 Chin-Over-Bar Pull-ups

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

CrossFit Games Open 15.2 Teens Scaled (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 45# / 35#

6 Jumping Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 45# / 35#

8 Jumping Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 45# / 35#

10 Jumping Chest-To-Bar Pull-ups

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

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