Friday 3.07.14

Buy in: Run or row 800 meters. PVC Hip smash, banded pigeon. Shoulder prep- 12 reps band pull aparts, ohs and pec stretch.


Skill work: Chest to bar pullups (whoops, too late!!!).  Seriously though spend a few minutes dialing in your pullup "stroke" and plan your attack.


copied and pasted from games.crossfit.com

WORKOUT 14.2

 

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   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

MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

Finisher: 3RFT of Row 250, 10 Box Jumps (24/30).

Mike AlleyComment