2019 Open Prep Week 4, Day 2

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led

Weightlifting

Back Squat (Die set)

If you hit less than 8 reps last time (1/29/19), lower the weight.

If you hit between 8 and 15, repeat weight and beat score.

If you beat 15 reps, up the weight.

Warm up sets:

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Working Set – Max effort reps at chosen weight.

Metcon

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, 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.