Monday 04 January 2016

A. Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80%
Strict Handstand Push-Ups x 6 reps
*Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives. In either event, you should have at least 15 seconds to transition back to your front squats after your final HSPU.

B.CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00 Two rounds of:
10 Overhead Squats (45/30kg)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00 Two rounds of:
12 Overhead Squats (45/30kg)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00 Two rounds of:
14 Overhead Squats (45/30kg)
14 Chest-to-Bar Pull-Ups
Etc., following same pattern until you fail to complete both rounds within the 3-minute period. STOP AFTER THE ROUND OF 16! If you successfully complete the round of 16, please pat yourself on the back and know that you will be in a good spot to gut it out strong in the round of 18 should this event pop up in 2016. DO NOT go for more just for the sake of comparison – I don’t want the additional volume to jeopardize training for the rest of the week.