CrossFit Open 15.2
15 – 20 minutes of Mobility:
Specific to your needs and the movements in WOD
Then:
2 minutes Row @70% effort
90 seconds Ski erg @80% effort
60 seconds Airdyne @85% effort
Prep:
1-2 sets NFT
12 banded reverse fly’s
6 KB Lateral lunges
12 Ring rows
6 Bottoms up OHS with dowel
12 Ring rows
6 dowel OH lateral lunge
10 minutes of complex:
Snatch + OHS + Snatch balance
4 OHS 95/65
4 CTB
3 OHS 95/65
3 CTB2 OHS 95/65
2 CTB
1 OHS 95/65
1 CTB
Then…
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
