A.
“CrossFit Regionals 2015 Events 4 & 5″
For time:
Handstand Walk 250 feet
Time cap: 3 minutes

Rest until the clock reaches 5:00, and then…
Two sets, each against a 20 second clock, to establish a 1-RM Snatch
Rest 80 seconds between the two sets

Rest until fully recovered, and then…

B.
“Tommy V”
For time:
21 Thrusters (115/75 lbs)
12 Rope Climbs (15′)
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

Should go without saying, but please be sure to clear the rope out from under your feet. An ankle injury isn’t worth the few seconds you’ll cut off your time by coming down recklessly.

C.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Handstand Wall Walk x 2-3 reps
Minute 2 – Supine Ring Rows x 10 reps @ 2011
Minute 3 – Ring Dips x 10-12 reps @ 2011

B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Assault Bike or Rowing
15 Kettlebell Swings
As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 15 cals.

PART A:
Warm-up/Skill work: Pullups, Thrusters, possibly handstand pushups.
We’ll work on improving your mechanics at these movements.

PART B:
Metcon(4 rounds for reps)
In 4 minutes, complete:
-400m run/ 500m row
-Max reps pull ups

Rest 1 minute

In 4 minutes, complete:
-400m run/ 500m row
-Max reps Thrusters(75#/55#) or wall balls or handstand pushups

Rest 1 minute

In 4 minutes, complete:
-400m run/500m row
-Max reps pull ups

Rest 1 minute

In 4 minutes, complete:
-400m run/500m row
-Max reps Thrusters(75#/55#) or wall balls or handstand pushups

Score Total Reps Each Round

Deadlift 5-5-5-5-5

rest 5 mins

Complete as many rounds as possible in 15 minutes of:
10 Press ups
20 toes-to-bars
30 hip extensions

AMRAP 7 min:
- 20 chest to bar pull up.
- 2 HSPU.

1 min rest.

AMRAP 5 min:
- 20 pull ups.
- 20 diamond push ups.

1 min rest.

AMRAP 3 min:
- Max number of reps of sit-ups.

1 min rest.

AMRAP 3 min:
- Max number of reps of over head bumper squats (20/10 kgs).

For time:

Clean x6 (60/40kg)
MU x3
Clean x5 (70/45kg)
MU x3
Clean x4 (80/52,5kg)
MU x3
Clean x3 (90/60kg)
MU x3
Clean x2 (100/65kg)
MU x3
Clean x1 (110/72.5kg)
MU x3

(Scaling: MU -> C2B + Push up)

Warm Up:
Each Exercises of "Complex"
1x5
45lbs Mens / 35lbs Womens

Load Each Rounds
5 Rounds Heavy "Complex":
1 Deadlift
2 Power Clean
3 Hang Power Clean

Strenght
5x5
Hang Power Clean

WOD:

For Time:
10-8-6-4-2
Hang Clean and Jerk (60/40)
+60 Single Unders After Each Set

Then:

800M Easy Run

Complete as many reps as possible in 8 minutes of:

• 115-lb. shoulder presses
• Each time you break, perform 50 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:

• 205-lb. hang power cleans
• Each time you break, perform 30 squats

"30sec ON/30sec OFF Fight Gone Bad"
Complete 30 Intervals/6 Rounds of 30sec ON/30sec OFF
Wall Balls
Sumo Deadlift High Pull 35/25kg
Box Jumps 61/51cm
Push Press 35/25kg
Row (Cal.)

         Score: Each exercise is scored by the WEAKEAST number of reps!