A1) 4×5 Good Mornings – rest 60 sec

A2) 4xME Ring Dips – rest 60 seconds

B) 4 rounds @ 100% effort:

– Row 20/15 cal

– 12 KB swings (heavy)

– 8 burpees

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%