Level 1

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (22 / 10 lb.)

6 jumping chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (22 / 10 lb.)

8 jumping chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (22 / 10 lb.)

10 jumping chest-to-bar pull-ups

Level 2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (45 / 35 lb.)

6 jumping chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (45 / 35 lb.)

8 jumping chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (45 / 35 lb.)

10 jumping chest-to-bar pull-ups

Level 3

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

Level 4 Rx

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Motivation

Daniel had a second tryout for a soccer team he is trying to make.  During the practice they did a dribbling drill that consisted of repeating a certain move.  It was a move Daniel has never worked on.  During the course of the drill Daniel was not able to figure out how to properly execute the move.  I could see his frustration especially as the coach pulled him aside twice to show him how to do it.  Other than the dribbling drill he had a good tryout and showed very well.  What I was most impressed about after the tryout he told me he had a move he needed to work on.  In the gym on Saturday he spent about 20 minutes working on the move.  He was not only able to become proficient with the move on his strong side but on his weak side as well.  Late Saturday night I also found him working on the move in his bedroom.  I am grateful that Daniel is understanding the value of handwork and experiencing the rewards of that extra hard work.  His example motivates me to be better.

Strength

Deadlift for All

EMOM for 5 sets: 10 Deadlift

Strategy

Today is 15.2 of the CrossFit Games.  We have numerous scaled versions.  If you are unable to do overhead squats then you will do Front Squats.  Just make a note of the change to workout when you record your score on the board and personally.  There is a lot of pacing in this workout even though it has short 3 minute rounds.  You don’t want to hit failure on the pull ups.  Break them up and give your self rest between attempts.  You want to use the entire time.  Don’t rush the round thinking the longer break will help you more.  It doesn’t.  You want the breaks between pull ups so that you never hit failure on the pull ups.  As soon as you hit failure on the pull ups you won’t get much further.

Get more Awesome: 25 Power Snatches