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5
Mar

Friday 030615

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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

LAX Ball Scapular Mobility (No Measure)

2 minutes / side.

Metcon

Choose A), B) or C) based on your Open Division.

A): CrossFit Games Open 15.2 (AMRAP – Reps)

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.

B): CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 65# / 45#

6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 65# / 45#

8 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

C): CrossFit Games Open 15.2 Masters Scaled (AMRAP – Reps)

Masters Scaled 55+

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 45# / 35#

6 Jumping Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 45# / 35#

8 Jumping Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 45# / 35#

10 Jumping Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Strength

* This is optional strength work for those who will have a very brief Open WOD.

4×4: Back Squat

@ 85% 1RM

Injury Prevention

1×12: Downward / Upward Dog (No Measure)

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