Friday 3/15/13

FITNESS
Open 13.2

PERFORMANCE
A. Pre-Game Preparation for CrossFit Games Open 13.2
Mental Preparation
Heidi Fearon’s Guided Visualization for 13.1
Movement Preparation
Check out Carl Paoli’s suggestions on GymnasticsWOD.com.
B. CrossFit Games Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (115/75 lb)
10 Deadlift (115/75 lb)
15 Box Jumps (24″/20″)
C. Row for 20-30 minutes at an easy recovery pace.
———————
If you performed 13.2 on Thursday, you will do the following, rest Saturday, and repeat 13.2 on Sunday.
A. Three sets for times of:
6/4 Muscle-Ups
12 Handstand Push-Ups
12 Toes to Bar
Rest 2 minutes
B. Four sets of:
Bench Press
Rest 2 minutes
Weighted Chest-to-Bar Pull-Up
Rest 2 minutes
Rep Scheme for both Bench and Pull-Ups:
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 90%
*Set 3 – 1 rep @ 95%
*Set 4 – 1 rep @ 95+%
C. 5 minute AMRAP of:
10 Chest-to-Bar Pull-Ups
10 Ring Dips
D. 10-15 minutes of easy recovery rowing.

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