Hang Power Clean 2-2-2-1-1-1
Hang Power Clean 2-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row 3000 m TT (Time Trial)
Row 3000m
This is an all out effort for time.
Tomorrow is “FriDay Night Lights” and the WOD is 15.2 aka 14.2! Yes we have our repeat for the season. See below for the workout, the standards, and some guidance on scaling. Good luck to those going tomorrow. Remember all classes will program the Open WOD and make-ups for registered participants in the Open are Saturday at 10:30am and Monday all AM Classes (6am, 8:30am, 9:30am, and 11:30am).
Promotion Update: Come to class on Thursdays during the Open and you will get a free cheering section!
“Workout 15.2”
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.
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Teens: OHS (65#/45#) and Pull-ups, starting at the round of 10’s
Scaled: OHS (65#/45#) and Pull-ups, starting at the round of 6’s
Guidance: If you have to scale chest-to-bar pull-ups, then perform scaled Open 15.2. Score is only the reps completed up until you scale. If you go for RX but do not fit the required 2 rounds of work in the first 3 minutes, immediately scale and continue for additional 3 minute intervals with the applicable scale.
Coaching Tips:
- Try not to break up the OHS, keep them to large sets if possible, as it eats time when you put the bar down.
- Snatch the first rep only if you have no issues with a full snatch, otherwise do not waste the effort missing a snatch.
- Keep a narrower grip on the OHS if you have the flexibility to save your shoulders. Stay in your heels and off your toes. Lead up with your chest.
- Break up the pull-ups into small and manageable sets throughout. Don’t burn out with unbroken sets to start.
- Keep a measured pace early on to settle heart rate but move with purpose and quick transitions.
- Whether you have to scale the scaled or not, make it a workout and use this as a measure of your fitness. Gauge what you need to do to work on overhead squats or pull-ups and set a goal on improving them.
- Have fun!