3 Position Clean and Jerk (1-1-1-1-1)
Floor, below knee, above knee
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Warm-up
Min 0-10
Forearm Slides x5
Samson Stretch 20 sec each side
Squat & Twist x5
Air Squat x10
Min 10-15
Overhead Squat Prep:
Overhead Squat
1/4
1/2
Full
30-40
Metcon Prep:
Lat Pres x5
Kip Swing x4
Half Pull-up x3
Pull-up x2
Chest to bar x1
x2
1 Round
OHS x3
C2B x3
Min 55-60
Cooldown
15-30: Overhead Squat (Build to a 3RM)
40-55: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
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.
CoolDown
Ab Roller x15
DeadBug x30
2 rounds
Deadlift (5-5-5-5-5+)
Metcon (Time)
12 AMRAP
15 Wall Balls
30 Dubs
200m Run