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W.O.D.

CrossFit Open Workout 14.2

Every 3 minutes for as long as possible complete:

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

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

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Free Beginner WOD at 10am

Skill: Front Squat


WOD:

10 Front Squats (45#)

10 Burpees

10 Sit-Ups

200 Meter Run

AMRAP in 13 Minutes

Skill: 10 minutes of handstand practice: attempt a max hold from a supported or freestanding position. Work on handstand walks for distance, if you are proficient at handstands.

WOD:

Buy In: 4 Legless Rope Climbs

5 Rounds

8 Overhead Squats (95#/65#)

8 Power Snatches (95#/65#)

200m Run

-For Time-

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SWOD: Split Jerk 5/5/4/4/4

A1) Bench Press 10/10/10/10

A2) Reverse Fly 12/12/12/12

 

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Fear:1

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There will be NO YOGA tonight at 8pm, due to a scheduling conflict! Angelica apologizes for the short notice, and will see you in class next Wednesday, March 12th at 8pm!

WOD:

OTMEM for 10 Minutes

5 Deadlift (315#/225#)

10 Box Jumps (24"/20")

-Rest 2 Minutes-

OTMEM for 10 Minutes

10 Toes to Bar

20 Unbroken Double Unders (Modification: 40 Single Skips)

 

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Skill: 12 minutes of Squat Therapy

WOD:

1 Minute Pull-Ups

1 Minute Max GHD Sit Ups

1 Minute Burpees

1 Minute Air Squats

1 Minute Max Inverted Burpees

1 Minute KB Swings (70#/53#)

-2 Rounds for Total Reps-


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Skill: Spend 10 minutes working on double unders.

If you can complete double unders, do the following:

1 Minute of Max Double Unders

30 Seconds of Rest

-4 Rounds for Reps-

SWOD:

Power cleans 5/5/4/4/4

Pause front squats 6/6/6/6

 

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Open Gym

9am-12 Noon

Happy Birthday, Coach James!!!

Open WOD 14.1

Complete as many rounds and reps as possible in 10 Minutes of:

30 Double Unders

15 Power Snatches

Please Note: We will be holding our regularly scheduled classes today (8am, 9am, 10am Beginners, and Noon).  14.1 will be the Workout of the Day, whether you plan on participating in the Open or not.  Classes will run as usual, with a group warmup, movement prep, WOD breakdown, and coaching throughout the class.  If you are participating in the Open and need validation for the WOD, it is your responsibility to partner up in class with someone to count reps/rounds and, if needed, they will do the same for you.  Good luck to everyone participating in the Open!

FREE Beginner WOD @ 10am

SWOD: Review the Push Press

6/6/6/6/

WOD:

AMRAP in 20 Minutes:

7 Push Press

200 Meter Run

10 Box Step Ups

200 Meter Run

7 Ring Rows

200 Meter Run


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Page 18 of 149

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