January 15, 2014

Posted by on Jan 15, 2015 in WOD's | Comments Off

Establish 2 RM Clean as a cluster, drop sets 95% and 90%

Then

CrossFit Open WOD 14.2

For as long as possible:

Minutes 0 to 3:00 2 Rounds 10 OHS 96/65/ 10 C2B

Minutes 3:00 to 6:00 2 Rounds 12OHS / 12 C2B

Minutes 6:00 to 9:00 2 Rounds 14OHS/ 14 C2B

Minutes: 9:00-12:00 2 Rounds 16 of each, until you don’t finish reps in the time allowed

* Substitution of Front Squats 115/75 is allowed for mobility concerns

Tips for Open WOD by Chris Spealler: http://www.mensfitness.com/training/endurance/crossfit-games-open-wod-142-advice-legend-chris-spealler

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109