March 6 2015 – 15.2 Prep and Scaled
courtesy of CrossFit inc. Fitness Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 Wall balls 10 Horizontal ring rows From 3:00-6:00 2 rounds of: 12 Wall balls 12 Horizontal ring rows From 6:00-9:00 2 rounds of: 14 Wall balls 14 Horizontal ring rows Etc., following same pattern until you fail to complete both rounds. Performance CrossFit Open 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 95-lb. overhead squats, 12 reps 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 95-lb. overhead squats, 14 reps 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters…
March 5 2015
Fitness and Performance “Goat Day” 24 minute EMOM Pick 3 movements that require some time and attention to improve at Then repeat the necessary number of reps each Minute on the minute Sport Rest Day
March 4 2015
Fitness 12 minutes Work up to heavy 3 Front Squat Rest 3 minutes then: Max UB reps @ 85% of today’s number 12 minutes Work up to heavy 3 Push press Rest 3 minutes then: Max UB reps @ 85% of today’s number Performance and Sport 5 sets of complex 1 Thruster 1 Push press 1 Split Jerk Light rowing between each effort
March 3 2015
Fitness Buy in: 1000 m row @20-22 SPM x 5 3 minute AMRAP 5 Burpees 10 Squats 15 Ab mat sit ups Continue where you left off Rest 1 minute between each set Cash out: Pec/Quad mobility to be guided from trainer Performance and Sport Buy in: 3 sets NFT 10 KB Snatch 24/16 6 GHD hip extensions 20-30 UB DU x 5 3 minute AMRAP 3 CTB Pull ups 6 Box jumps 24/20 9 Wall balls 20/14 Continue where you left off, go hard on this one Rest 1 minutes between each set Cash out: 1000 m row @18-22 SPM low intensity