Tuesday 02.13.18

Warm Up
Row 400/300m
3 rounds:
10 Kips
10 Ring Rows
10 OHS w/empty BB

MetCon
14.2
From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups
From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups
From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Rx’d = 96/65#; c2b
Scaled = 65/45#; jumping c2b

Strength
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up 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.

After Party:
Core: coach’s choice tabata
CE: Row 50/40 Calories x 6; Rest :60

About Nikki

CrossFit 1525 coach/owner
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