Sunday March 9th, 2014

CrossFit

14.2

Strategy Guide:

Each athlete will likely fall into 1 of 3 places

I can’t do CTB pull-ups.

Your plan of attack:

Do the AMRAP 10 OHS in 3 minutes. Then we will substitute a workout for you.



I can do CTB pull-ups but am not sure if I can make it through the 2 rounds in 3 minutes.

Round 1 - OHS unbroken. Chip away at the CTB, pushing close to failure.

Round 2- OHS unbroken. Chip away at the CTB and try to finish under the 3 minute checkpoint.



I can do OHS and CTB well and want to get through 1or 2 checkpoints.

Round 1- OHS unbroken. CTb 5/5 or 5/3/2 or 2 x 5.

Round 2- OHS unbroken CTB 5/5. This should have you finishing in well under 2 minutes if you are strong with both movements. PACE is key. Remember all the 90% work we have done? This should be 90%.

Round 3 - 12 OHS- Still try for unbroken. CTB 4/4/4

Round 4 -12 OHS – 8/4. CTB 4/4/4 or chip away as you can

Round 5  14 OHS -  try for unbroken.  If not try for a 9/5.  CTB chip away

Round 6  14 OHS - try for unbroken.  If not try for 9/5.  CTB chip away. 

     

CoreFit:

complete yesterday's workout or do Monday's workout.

Monday's workout :


4 sets: 

A1. Deadlift, 2 reps @ 85%  of 1 RM.   Make them 2 heavy reps if you have not tested a 1RM.

rest 1 minute between sets.
A2. Lat Stretch in Squat Rack

 rest 1 minute between sets.
A3. DB Bench Press @ 30×1, 8-10 reps 

 rest 1 minute between sets.

+

 3 Rounds for time of the following:
Airdyne 30 calories
15 Burpees
15 Goblet Squats - moderate