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28
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Thursday

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CrossFit Stumptown – CrossFit

Therapydia #5 Overhead Prep (No Measure)

2 RNFT

10 Cals on AirFit or Row

10 MB T/S extensions w/ 10-15lbs

30 second bottom on squat hold w/ OH position progression

10 second handstand hold

10 3 point squat w/ PVC

5 iron crosses

5 scorpions

Overhead Squat (5@40% 5@50 3@60 5@65 5@75 5+85)

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, visit this site 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.

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.

Metcon (No Measure)

Core:

100 (4 count) Flutter Kicks