20180216

S/S/S:

High Bar Back Squat

5X5

Add weight ea set

Compare to 28Dec2017

Re-test WEEK!!!!!  Time to see who has been doing every rep variation in this cycle!  If you have, you should be able to move more weight than you did on 28Dec2017.

 

WOD:

Video courtesy of CrossFit Games

CrossFit Open 14.2

 

From 0:00-3:00

2 rounds of:

10 overhead squats (95/65)

10 chest-to-bar pull-ups

 

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

 

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

 

Etc., following same pattern until you fail to complete both rounds

The Open starts next week!  One last trip down memory lane on a past Open WOD.  So, with this, each time you get 3 minutes to get through 2 rounds.  Any time left in that 3 minutes is rest.  Add two reps per set to both movements every 3 minutes until you can’t reach the rep count for a given 3-minute segment.  Best advice I can get on this is not o red-line to get through and try t get rest.  Rather keep a steady pace that finishes you up roughly 20-15 seconds prior to the end of a 3-min segment.  This way, the heart rate doesn’t drop too low (if it drops low, it’s hard to get movement going again)

 

Scaling Options:

Bar weight -> 65/45

 

C2B -> Chin Above Pull Up -> Buddha Pull Ups

Quick demo on Buddha Pull Ups.

 

Cool Down:

Couch Stretch x 2 min per side

 

Roll out lats

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