WOD
30 Hang Cleans (165/95)
30 Hand Release Pushups
20 Hang Cleans (185/105)
20 Hand Release Pushups
10 Hang Cleans (205/115)
10 Hand Release Pushups

Post-WOD
50 Ring Dips (optional)

http://crossfitsouthie.com/team-version-of-regional-wod-2
http://games.crossfit.com/workouts/regionals-team

Strength
Hang Power Clean
2-2-2-2-2 <== 145

WOD
One time through
1000m row
25 Pistols (alternating/total)
15 Hang Cleans (225,135)

Level 3 (185,115)
Level 2 (135,95) <==
Level 1 (95,55)

Notes
HPCs are looking better. I'm doing well on the first half of the motion, especially the extension, but then I'm not properly landing. I land too far back, possibly because I spend too much time in the extension phase and don't focus enough on getting into squat stance for the landing. As Lando said, I need to think about it like getting into a squat clean, except that I arrest the movement before hitting the depth. I'm sure that once I get that part right, I'll be able to add 20-30 pounds to my PR quickly. Form first, then weight.

day 5

For time,

Perform 28 reps of the following, do not move on, until you finished all 28 reps

Toes 2 Bar (MOD: K2E)

Box Jumps 30/24

Hand release push ups

Double unders

C2B pull ups: (MOD: Jumping pullups)

Slamballs 30/20

Ring dips (MOD: Purple band on Rings)

Wallballs 20/14 (MOD: 10#)

Hip Extensions

Mountain climbers (4 count)

4 mod's for 1 workout and it still SUCKED, lol.

Positives: Strung all DU's and did the 24" box
Negatives: Bailed and did the 10# wallball. Need to start working with the 14#. Can still only do 1-2 T2B.

4 RFT
20 SDHP (30kg)
30 Sit-ups

20 Back Squats (135/95)
25 Pullups
10 Shoulder to Overhead
20 Front Squats (85/65)
25 Pullups
17 Shoulder to Overhead

Time after 22 Min

(DNF)
30 Overhead Squats (65/45)
25 Pullups
20 Shoulder to Overhead

Five rounds for time:

20 KB swings (M 55#/W 35#)
7 Handstand Push-Ups
20 Air Squats
7 Toes-to-Bar

Warmup

400m Run
15 OH Squats with Barbell
15 KB Swings 35#

Mobility
Partner PVC Shoulder Stretching

WOD

A) Muscle Up Review

B) 12 Minute AMRAP

40 Bar Facing Burpee's
20 OH Squats 120/80
10 Muscle Up's or 15 Ring Pull-ups and 15 Ring Dips

Score was 78 at 95#

After Class I wanted to go for a new PR Power Snatch and got it at 135#... I need to Work on Snatch Balance and Squat Snatch to get the weight up but 135# felt good. Video Attached

5 Rounds
12 Snatch grip Deadlift
9 Clean
6 Push Press

50 x Strict Pull Ups:
- 10, 10, 9, 7, 6, 5, 3

Incline Dumbbell Bench Press (Palms In) + Incline Butterfly Curl:
- 20kg x 10 (each arm) + 10kg x 10 (each arm)
- 22kg x 10 + 10kg x 10
- 24kg x 10 + 10kg x 10
- 26kg x 8 + 10kg x 10

Decline Barbell Bench Press + Bent Over Barbell Row:
- 60kg x 10 + 60kg x 10
- 70kg x 10 + 60kg x 10
- 80kg x 10 + 60kg x 10
- 90kg x 8 + 60kg x 10

Seated Bench Press Machine (Incline) + Plate Side Bend:
- 20kg x 10 (each arm) + 20kg x 10 (each side)
- 25kg x 10 + 20kg x 10
- 30kg x 10 + 20kg x 10
- 35kg x 10 + 20kg x 10
- 40kg x 8 + 20kg x 10

Seated Row Machine (pull down handles, palms up) + Push Up:
- 20kg x 10 (each arm) + 10
- 25kg x 10 + 10
- 30kg x 10 + 10
- 35kg x 10 + 10
- 40kg x 10 + 10

Straight Arm Cable Push Down:
- 3 rounds
- 26kg x 10

Barbell Bench Press:
- 20kg x 10, 30kg x 10, 50kg x 10
- 60kg x 21, 15, 9