Friday Workout: Open WOD 15.2 or Make-up Thursday WOD

CrossFit Games Open WOD 15.2 (is 14.2)*** – see notes at bottom

Every 3 minutes for as long as possible complete the following:

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 (rounds increase by 2 reps per movement every 3 minute set)

Rx Weights:

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

Scaled

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

  •    6 overhead squats (65 / 45 lb.)
  •    6 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

  •    8 overhead squats (65 / 45 lb.)
  •    8 chin-over-bar pull-ups

From 6:00-9:00

2 rounds of:

  •    10 overhead squats (65 / 45 lb.)
  •    10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.  See the workout description on the CF Games Open website for more information.

Notes for Level 1 and Level 2 if not participating in the open: Scale movements appropriately!  Time domains and rep ranges will remain the same, but please modify as needed with your trainer’s guidance.

***If you weren’t able to come to the gym on Thursday due to class cancelations, you have the option to make up that workout during any class as well since we just did OHS and Chest to Bar on Wednesday.

7 Comments on “Friday Workout: Open WOD 15.2 or Make-up Thursday WOD

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