Mon 2-16-15

Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Clean

Build over the course of the six sets to your heaviest possible load.

B.
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 80-85%

C.
CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

STOP AFTER THE ROUND OF 18! This is extremely important. Those of you who are successfully completing the round of 18 are in a very good spot to qualify for Regionals, and you need to prioritize your recovery and health going into next week.

Compare your results to January 5, 2015.

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.

Every 8 minutes, for 32 minutes (4 sets):
Run 1200 Meters

Goal is to run each set as fast possible. Note times for each set.

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2 thoughts on “Mon 2-16-15

  1. A. 225-255 (sloppy)-255(less sloppy)-275 (10# PR) – 280 (15# PR) – 285(f)
    B. Overhead wasn’t happening today.
    5 Minute AMRAP: 60 cal row, 10 bar facing burpees, max HPC (135): 21 HPC
    Rest 3 min
    5 Minute AMRAP: 40 cal row, 25 bar facing burpees, max HPC (135): 18 HPC
    Rest 3 min
    5 Minute AMRAP: 4 cal row, 30 HPC (135), max bar facing burpees: 10 or 12 burpees

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