A) 1×20 High Bar Back Squat
*If you completed last weeks, add 5lbs to the bar. Make sure all reps are lowest possible depth.
B) 3 rounds for time:
– 400m run
– 15 toes 2 bar
– 5 clean & jerks
*Rest 3 min
Function: 96/65
Performance: 135/85
Competition: 185/105
C) Handstand walk/hold practice
A1) 3×10 Bench Press @ 70-72.5% – rest 20 sec
A2) 3×10/side Kroc Row (heavy) – rest 2 min
B1) 3×6/side Alternating KB Snatch (2 KBs – one each hand) – rest 60 sec
B2) 3×5 Seated Box Jumps (higher than last time) – rest 60 sec
C) 50 slow and controlled abmat sit-ups
A) 7×2 tall clean + 1 push jerk – rest 60 seconds
Working on speed under the bar after the shrug. Perform two tall cleans (watch video) then one push jerk.
B) “Jackie”
For time:
– 1,000 m row
– 50 thrusters (45/35 barbell)
– 30 pull-ups
Jackie is the 1st WOD of the 2013 CrossFit Regionals.
C) Optional coach finisher
A) 3×10 Deadlifts @ 70% (perfect form!) – rest 3 min
B) For time:
400 m run
2 rounds of:
– 50 double unders
– 40 sit-ups
– 30 KB snatch 15/side (53/35)
– 20 goblet squat
– 10 reps of handstand push-up
400 m run
A1) Press – build to a new max in 10 min
B1) 4×5 mix grip pull-ups (add weight if you’re a bodyweight ninja) alternate sides – rest 20 seconds
B2) 4×5 seated box jumps – rest 60 seconds
C) 30 turkish get-ups at a steady pace
A1) 3×5 Pendlay Row – rest 60 sec
A2) 3×20 sec couch stretch R/L
B) 20 min AMRAP:
– 10 barbell walking lunges (95/65)
– 10 HR push-ups
– 10 KB swings (53/35)
– 200 m run
A) 3 position Snatch (low to high) – rest 60-90 sec
B) HSPU – 5 tough reps EMOM for 5 min
C.) 3 sets @100%
A) 1X20 High Bar Back Squat
Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.
B) For time:
Function
– Run 400m
– 21 Push Press (95/65)
– 21 Toes 2 Bar or K2E
– Row 400m
– 15 Push Press
– 15 Toes 2 Bar
– Run 400m
– 9 Push Press
– 9 Toes 2 Bar
Performance
– Run 400m
– 21 Shoulder to Overhead (135/95)
– 21 Toes to Bar
– Run 400m
– 15 Shoulder to Overhead
– 15 Toes to Bar
– Run 400m
– 9 Shoulder to Overhead
– 9 Toes to Bar
C) Plank Complex