A1) 3×5 Bench Press @ 31X1 – rest 60 sec
A2) 3xME Strict Supinated Pull-ups @ 31X1 – rest 60 sec
B1) 3×15 UB KB Snatch / side – rest 45 sec
B2) 3×6 Seated Box Jumps (higher than last week) – rest 45 sec
C) 3 min accumulated FLR
A) Push Jerk
– 2 reps on the min for 8 min @70% 1RM
B) Clean
– 2 reps on the min for 8 min @70% 1RM
C) 5×5 Thrusters
– build to a 5RM by your last set
D) Midline stability work
7x 3 stop snatch 1st pull + 1 high hang snatch – rest 60 sec.
*Work up to a tough load by set 4 and stay there for 5, 6, & 7.
then…
Fitness
Run 800m
9 Burpees THEN 9 Pull-ups
15 Hang Squat Cleans @ 95/65#
Run 400m
7 Burpees THEN 7 Pull-ups
10 Hang Squat Cleans @ 95/65#
Run 200m
5 Burpees THEN 5 Pull-ups
5Hang Squat Cleans @ 95/65#
Performance
Run 800m
9 Burpee C2B Pull-ups
15 Hang Squat Cleans @ 115/75#
Run 400m
7 Burpee C2B Pull-ups
10 Hang Squat Cleans @ 115/75#
Run 200m
5 Burpee C2B Pull-ups
5 Hang Squat Cleans @ 115/75#
Competition
Run 800m
7 Burpee Muscle-ups
15 Hang Squat Cleans @ 115/75#
Run 400m
5 Burpee MU
10 Hang Squat Cleans @ 115/75#
Run 200m
3 Burpee MU
5 Hang Squat Cleans @ 115/75#
*20 minute cut-off.
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
