Friday, March 7, 2014

FRIDAY NIGHT THROWDOWN 14.2 TONIGHT
SIGN UP FOR A HEAT NOW!

COME OUT TONIGHT AT 5PM for the FRIDAY NIGHT THROWDOWN (Regularly scheduled evening class cancelled but all are welcome to join in on the workout). Enroll in a heat by following the directions below or by emailing sarah@crossfitsocal.com

Here is the tentative schedule (night may go faster than prescribed):
**Advanced Athletes almost always do RX, L3 and L2 in our regular workouts
**Intermediate Athletes do occasional RX, L2 and L1 in our regular workouts
5:00pm check-in
5:30pm review standards
5:40pm Heat 1 (Advanced Athletes)
6:00pm Heat 2 (Intermediate/scaled)
6:20pm Heat 3 (Intermediate/scaled)
6:40pm Heat 4 (Advanced Athletes)
7:00pm Heat 5  (Intermediate/scaled)
7:20pm Heat 6 (Advanced Athletes)
7:40pm AWARDS

THE WORKOUT:

Workout 14.2
For as long as possible:

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

Etc., following same pattern

L1- pull-up modifications and choose weight
L2- chin over bar pull-ups and RX weight
L3- RX’d

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