Monday 6.10.13

Have you been watching the 2013 Regionals?  Videos are on the CrossFit Games site.  Enjoy

A) EMOM 9

    2- Power Cleans

  * Touch N Go (don't drop weight till 2nd clean is completed)

  *Heavy as possible with good form

B) AMRAP 12

    12- Front squats (95/55)

    12- kettlebell swings (55/35)

C) Calorie Burn

     2min Max cal Airdyne

     

Sunday 6.9.13

Active rest 

Friday 6.7.13

A) EMOM 9
     1 Hang Power Clean + 1 Squat Clean + 1 Push Jerk

B) 4x400mSprint
    *Rest 4 min. b/t attempts
    *Record each attempt

C) Tabata Mountain Climbers

Thursday 6.6.13

A)  Goat Work 

    *15 min. to work on a skill progression 

    *Gymnastics only 

B) For Time:

    1000m Row 

    75- Push Press (75/55)

    30-Toe 2 Bar

  *In the event we have to run heats, each heat will begin exactly 6min. after the previous.

C) Kettlebell Swings (55/35)

     Max Effort

    *These are not unbroken.  Meaning that you can rest at any point during the max effort but the KB must not touch the ground.  The KB can only be supported by the hands! No resting the KB on any other part of the body. 

    *The swing must be completely vertical for the rep to count.

Wednesday 6.5.13

A) EMOM 9

    2 Power Snatch + 1 OHS
B)  For Time:
     BUY IN--- 400m Run
     10-Deadlift (225/185)
     20-Hand release Push ups
     30-Situps
     8- Deads
    18- Hand release
     30-situps
     6-Deads
    16- Hand release
    30-situps
    CASH OUT---400m Run

C) For quality (if time allows)
     30- Ring Rows
     30-Deficit Pushups/ Advanced Ring Push up
 

Tuesday 6.4.13

A)  Every 2 min. for 20 min. (10 sets total)
       Power Clean
      Sets          Reps
     1-2              3
     3-5              2
     6-10            1
 *Goal is to hit the heaviest single you can.

B) 3 rds
    200m Run
    20-Split Jumps
    8-Hang Power Cleans (165/115)

C) Recovery/Mobility

Monday 6.3.13

A) Back Squat 

    20 RM

    * 5# increase from last attempt 

    * 10min cap

B) AMRAP 12

     50- double unders 

      7- burpees 

    * add 7- burpees each round

    

C) 2 sets 

     Max handstand hold

      Or 

     Max unbroken HSPU

     *Rest 2 min between attempts