***REMINDER: Please submit your Open 15.2 scores before 8:00pm EST time TONIGHT!***
Fitness:
3-4 Rounds
Sumo Deadlifts x 4-6
Rest 45 Seconds
Hanging Knee Raises x 8-12
Rest 45 Seconds
Reverse Snow Angels* x 8-12
Rest 45 Seconds
*https://www.youtube.com/watch?v=ijr9vR9QLIM
1 High Hang Clean + 1 Hang Clean + 1 Clean
Performance:
Every 2 Minutes for 14 Minutes (7 Sets), complete a 3 Position Clean.
* Focus of speed and technique. Make each movement as efficient as possible.
Fitness and Performance:
Complete as many rounds and reps as possible in 10 minutes of:
– 10 Push Presses (95/65 lbs)
– 10 Alternating Overhead Reverse Lunges (95/65 lbs)
– 10 Burpees Over the Barbell
CrossFt Games Open 15.2
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-to-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-to-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-to-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
AMRAP – Reps
This is for those that would like to make up the CF Open 15.2 workout.