http://opexfit.com/september-10-2014/

A. Squat Clean from high blocks build to a tough double

B. emom – 10mins
odd – 3 MU
even – 10 KBS 2/1.5pd

C. emom – 12mins
odd – 10 goblet squat @21X1 2/1.5pd
even – 6 burpees + 15 DU

D. emom – 14mins
odd – 10-12cal row
even – PC TnG x 3 70% of 1rm

E. emom – 10mins
odd – 8-10 T2B
even – Assault Bike 10sec 97% effort

Notes:
– focus on breathing and recovering during and btw emom sets
– rest no more than 2mins btw emom sets

Snatch 10×1 @75-85% of weight you worked up to from the low hang.

Time to get some practice reps in from the floor before finding a max next week during Cycle 2 test week. The entire reason we spent this long from these positions is so we’re ready to hit them perfectly as the bar transitions from the floor to the low hang, and on to power position. Be smooth and technical on these 10 reps. Save the big weight for next week.

100 Chest to deck push-ups for time

Back Squat: Warm Up to 50% 1Rm  then:

12 Min E2MOM

2 tempo b.squat @ 4 sec down & 2 sec at bottom.  Start at 50-60% and build  while able to keep tempo

 

Metcon: For Max Reps:

1 Min P. Snatch 115/75

1 Min Suitcase situps

2 Min P. Snatch 115/75

2 Min Suitcase situps

3 Min P. Snatch 115/75

3 Min Suitcase situps

 

Score: Total Reps

 

For time:
run 1,6km
row 2km
run 1,6km

Then, depending on your weaknesses, choose ONE of the following:

4a. Met-Con

AMRAP 10 Minutes
15 Left Arm Kettlebell Snatches 53/35lbs
15 Right Arm Kettlebell Snatches 53/35lbs
30 Burpees to 6″ Target

4b. Gymnastics

EMOM for 6 Minutes
4 Strict Muscle Ups

3 RFT:
10 Unbroken Hang Squat Cleans, (you choose the weight)
Rest 10s.
25 Unbroken Wall Balls (20/14lb)
Rest 2 minutes

Every 90 sec for 18min
1: Bulgarian Split squat 8/8
2: Strict pull ups 6-8 @ 30x1 add weight if possible
3: Amrap strict ring dips
+
10-1
Burpees
TTB

Scaled Regionals 2017 Event 3

30m DB Single Arm Overhead Walking Lunge (25/15kg)
100 DU
50 Wallball
10 Rope Climb
50 Wallball
100 DU
30m DB Single Arm Overhead Walking Lunge

Time Cap: 20min

Ohje: harjoituksen tarkoituksena on saada mahdollisimman nopea aika. Skaalaa tarvittaessa määriä tai painoja, esim 5 köyttä kymmenen sijaan. Askelkyykkykävely tehdään yhdellä painolla ja suorittavaa kättä voit vaihtaa haluamasi monta kertaa. Jos haluat tehdä lajin kuten Regionalsseissa, katso games.crossfit sivuilta viralliset painot.

4 sets, rest as needed

10-20 GHD Sit-Up
1-2 Rope Climb (legless)

Ohje: GHD istumaannousut voit skaalata esim V-Uppeihin. Köysikiipeilyssä kovikset vetää pelkillä käsillä. Skaalaa tarvittaessa toistomääriä ja nousukorkeutta.