Thursday, March 5, 2015

3/6/15- 15.2

Tracie S.

CrossFIt Open 15.2
For as long as possible:
RX'd 
From 0:00-3:00
  2 rounds of: 
  10 overhead squats (95 / 65 lb.)
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats (95 / 65 lb.)
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats (95 / 65 lb.)
  14 chest-to-bar pull-ups

Continue adding 2 reps to each movement until you fall off the 3 minute cap. 
*You must wait to start each set of 3 minutes until the previous 3 minutes has expired. 

ALTERNATIVE WOD 
*For those that will be completing 15.2 on Saturday 
Shoulder mobility (Crossover symmetry+Iron Scap)
Not for time:
10,8,6,4,2 OHS *15.2 weight
10 Straight leg Abmat Sit ups
3- HSPU
*sequencing between OHS, Sit ups, HSPU 10,10,3, 8,10,3...etc



Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   6 overhead squats (65 / 45 lb.)
   6 chin-over-bar pull-ups
From 3:00-6:00
   2 rounds of:
   8 overhead squats (65 / 45 lb.)
   8 chin-over-bar pull-ups
From 6:00-9:00
   2 rounds of:
   10 overhead squats (65 / 45 lb.)
   10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats (65 / 45 lb.)
   10 chin-over-bar pull-ups*
From 3:00-6:00
   2 rounds of:
   12 overhead squats (65 / 45 lb.)
   12 chin-over-bar pull-ups*
From 6:00-9:00
   2 rounds of:
   14 overhead squats (65 / 45 lb.)
   14 chin-over-bar pull-ups*
Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   6 overhead squats (45 / 35 lb.)
   6 jumping chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   8 overhead squats (45 / 35 lb.)
   8 jumping chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   10 overhead squats (45 / 35 lb.)
   10 jumping chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats (65 / 45 lb.)
   10 chin-over-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats (65 / 45 lb.)
   12 chin-over-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats (65 / 45 lb.)
   14 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   6 overhead squats (45 / 35 lb.)
   6 jumping chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   8 overhead squats (45 / 35 lb.)
   8 jumping chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   10 overhead squats (45 / 35 lb.)
   10 jumping chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

7 comments:

RobC said...

15.2: 70 Rx

Hudson said...

15.2: 95 scaled
missed the next round of 3 min by 1 pu but I just couldn't get my butt back up to that rig in time. However, at 51 reps, this by far is the MOST kpu's I've ever done and I am PROUD.

Monica C.

Hudson said...

woops. my math is off, I did 47 reps of kpu but still the most I've ever done in a wod.

Monica C.

Julia Barndt said...

Officially got 10 Rx but continued the workout with jc2b and got 77 (5 more than last year!)

Frank Heffelfinger said...

got 13 more than last year for 34 reps. But didn't get out of the first round like I wanted to. Redo coming.

Also, I am missing my Fossil sunglasses. They were next to my orange bag and coat. If anyone sees them, can you put them in the office for me. Thank you.

Kevin Mooney said...

36 Rx

better than last year, but not good enough

Cindy Marlin said...

I officially got 10 reps but scaled to JC2B and got 80.