Monday the 5th


Every 90 seconds, for 12 minutes (8 sets) of:
(a) Back Squat x 2 reps (75-80%)
(b) Strict Handstand Push-Ups x 6 reps
5 x 3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.
4 x ME (30 seconds) of Power Cleans @ 60% of 1-RM Clean
Rest 60 seconds
CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete (Cap at 18):
From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups
Etc., following same pattern until you fail to complete both rounds within the 3-minute period.


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Filed under benchmark, crossfit, strength & conditioning, WOD

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