Total 105min

WU: gymnastics WU
10min EMOM: 3 x hang squat clean
Strength: push press 3x3

Metcon: Crossfit regionals event 4 2014
Against time, 30min timecap
50 cal row
50 over the box jumps 20"
50 deadlift 55kg
50 wall ball 6kg
50 push-ups (scaled from ring dips)
50 wall ball
50 deadlift
50 over the box jumps
50 cal row
Result: 30.00, left to do: 40 over the box jumps, 50cal row
Average HR 181, max HR 193

Post workout: 1500m row

Total 60min
15min DU practice, mobility
15min HSPU practice on two abmats: 5, 3, 5, 5, 3
20min kipping pull-up practice
500m row

For max reps
6 minute cap
20x Strict pullups
30x Kipping pullups
Max reps Chest to bar pullups (reps=score)
Rest 5 minutes
6 minute cap
20x Weighted dips (90#)
30x Weighted dips (45#)
Max reps bodyweight dips (reps=score)
Rest 5 minutes
6 minute cap
20x Burpees
30x Box jumps (20 inch)
Max reps back squat @ bw (reps=score)

6x3 Pause Back Squat @120kg
1x1 Pause Back Squat @130kg
1x1 Pause Back Squat @140kg

3x5 Thruster @60kg
2x5 Thruster @70kg

Squat Clean working up to max:
60/70/80/85/90/95/100

Then; 6x1 @90kg

CROSSFIT CROSSAXED CHAMPIONSHIPS WOD 2

10:00 AMRAP of:

5 Clean & Jerks 80/55kg
7 Chest-to-bar Pull-ups
9 Handstand Push-ups

SCALING OPTIONS:

-Weight:
Men 60/40kg
Women 40/30kg

-Pull-ups:
Kipping, banded, ring rows

-Handstand Push-ups
Elevated push-ups, regular push-ups or inclined push-ups (parallete, a box)

Amrap 30
25 double unders
10 sit ups/GHD
10 push ups
10 thrusters (bar)
10 box jumps

EO3 “5K"

800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats

~Rest 3 minutes~
100m sprint

~Rest 60 seconds~
100m sprint

Airdyne or Assault Bike Workout
2 rounds: 8min, 6min, 4min with 2min easy spin between efforts (pace gets progressively faster as distance is reduced) 3min rest between rounds Total: 44min

Hang snatch 4x60%, 4x65%, 3x2x70%

21-15-9 reps of:
Burpee Box Jump
Ring Dips