Thursday, March 14, 2013

03/14/2013 The Open 13.2

"Does real life have programming?  That's the whole idea behind CrossFit.  It's real life.  Real life causes you to do things that weren't in your plan.  Your body is an amazing machine that adapts to just about anything.  If you're constantly changing what your body needs to adapt to, it's amazing what your body can do." -Rich Froning

Rich Froning



WARM-UP
5 Minutes Rope Work and/or Row
D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW
Snatch

WOD

The CrossFit Games Open 13.2


CrossFit

10 Minute AMRAP
5 Shoulder-to-Overhead (115/75)
10 Deadlift (115/75)
15 Box Jumps (24"/20")

CrossFit Masters (Age 55+)

10 Minute AMRAP
5 Shoulder-to-Overhead (95/55)
10 Deadlift (95/55)
15 Box Jumps (20"/20")

Super Fit

10 Minute AMRAP
5 Shoulder-to-Overhead (95/55)
10 Deadlift (95/55)
15 Box Jumps (20"/20")

On-Ramp

10 Minute AMRAP
5 Shoulder-to-Overhead (55/35)
10 Deadlift (55/35)
15 Box Jumps (20/"12")


COOL-DOWN
200m Walk or Run
Pass-Throughs
Cat On The Box
German Stretch
Cobra
Downward Dog
Pigeon Stretch --> Double Pigeon
Quad Stretch
Deep Squat
Sampson Stretch





 
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