STRENGTH
Deadlift
warm-up
75x5, 90x5, 110x3

working set
75x5, 90x5, 110x5

Deadlift 5x10 @ 100#
Knee tucks 5x10

Warm Up
Row 500M
30 lunge steps
30 butt kicks
30 high knees
30 side lunges
30 PVC pass throughs
30 push ups (MOD knee)
Run 400m

Strength
3 x 30sec tire flip
3 x 30sec banded blank (black band)

Conditioning
5 rounds: 3 min AMRAP / 1 min rest
7 Push Press @ 65lbs
6 Barbell Step ups @ 20" @ 65lbs
5 Burpee over the box @ 20"

Reps: 130

Group Warm-up

Then,

4 Rounds
10 Power cleans 135/95 (MOD: 80#)
15 Box jumps 24/20
20 Burpees

16:07

First time doing 80# in a wod. Brian said the first few rounds were good, but I need to remember to set up properly over the bar in the later rounds. I started to lean forward too much. Worked on form with lighter weights after the wod.

Pre-WOD:
- 1 Snatch
- 1 Squat Snatch or Snatch + OH Squat

WOD - for Time:
"2013 CrossFit Games Regional Event 6"
- 100 Double-unders
- 50 Handstand push-ups
- 40 Toes-to-bar
- 30 reps Shoulder to Overhead (160,100#) (If you have an axle bar use it)
- 30 Lunges, alternating with barbell in front rack (160,100#)

Warmup:
JYD, cut short

Strength & skill:
EMOTM for 10min:
2 Hang Power Snatch
Start at 70% 1RM. Add weight if completed accurately within 20 seconds. If not, drop weight.

Started at 45# --> 85#. By the last round I had only popped it up to shoulder height and then snatch-grip pressed it overhead to lockout. Tired.

WOD:
3 Rounds:
In 3 mins:
-Row 500m
-Max Russian KBS (Rx: 20/16, Comp: 24/20 – American KBS)

Rest 2 mins between rounds

Rx'd it. Finished 56 swings.

Warmup

200M Run
21 Jumping Ball Slam (20/15)
8 Strict Pull Up

1 round + run + 5 ball slams

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Strength/skill

Clean
10 Minutes To A Heavy Double
+ 3 Rounds of: 1 Minute Max Perfect Reps @ 65% of above; 2 Minutes Rest Between Rounds

75#, worked @ 55#

D.B. Snatch
12/12 each alternating
1 Minute Rest Between Sets

15# db - these were not pleasant, mostly b/c I kept falling over every time I snatched

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Conditioning

Complete 2 Rounds of:

12 Ring Row
45 Seconds Rest
10 Seated D.B. Press (45/25×2)
45 Seconds Rest
1 Minute Max Reps Box Jump (30/24″)
45 Seconds Rest

18" box!!!! woohooo! Just went in today, and was like FUCK IT I'm too lazy to set up the 10" box with weights, I'm just going to do the 18". And I DID IT. Used 15# dbs

Warmup

500M Row @ 70-90% RPE

2:06 PR!!!!

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Strength/skill

Snatch
18 Minutes To A 1RM
2-3 Minutes Rest Between Attempts

Got up to 65#, which seemed quite OK. But then failed soooo many attempts at 70#. Ugh.

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Conditioning

Isabelle
30 Snatch (70% of Above)
12 Minute Cap

4:13, worked at 45#

Got 4:03 on this at CFHK back in February... :( But I was doing squat snatches here and power snatches back then, and I'm sure my form was soooo much better this time around, so still happy. Plus I was 2nd in the class? Definitely faster than a lot of other people.

WOD:
4 Rounds For Time of...
- 6 Shuttle Runs (Between parking lot rows, 6 lengths)
- 12 4-Count Flutter Kicks
- 18 Air Squats
- 24 Grasshoppers (WTF?)

WARMUP:
10m Walking High Knees
10m Running High Knees
10m Walking Butt Kicks
10m Running Butt Kicks
10m Lunge
20 Squats

CASH-IN:
3x30s Battle Ropes

Ruby and Newbies

70 PullUps
80 Hammer Swings
90 Wall Ball Shots
100 KB Swings

3 person team - 1 working, 1 resting, 1 planking

20:01
Abby and J-Rae

2013 CF Regionals WOD# 1

“Jackie”

For time;
Row 1000m
45 Thrusters 45#
30 Pull ups

Rest 5 mins, then,
Run 800m

16:44 - Jackie
4:03 - 800m run

Decided to try the pullups unassisted. They were horrible and took forever, I was mostly doing 1 or 2 at a time and had to redo too many to count lol. I added a good 4 minutes to my "Jackie" time. Hopefully the next time this one rolls around I'll be better at them... eeesh.