Max Effort Lower
WOD
“CrossFit Games Open 14.2 and 15.2 “
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
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.
Strength
Box Squats (1RM with micro bands)
** Below parallel
Special Strength
4×10 Bulgarian Split Squats with DB or KBs
Special Strength
3 x 15 Barbell Hip Bridges
Midline
100 MB Russian Twist
**complete in as few sets as possible with heaviest MB possible
**complete in as few sets as possible with heaviest MB possible
Finisher/Recovery
100 Banded Good Mornings