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Snatch Balance 1-1-1-1-1 & 4 RFT: Runs, Power Snatches and Pull-ups

Snatch Balance 1-1-1-1-1

*Scale to Overhead Squat 1-1-1-1-1

Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

4 RFT: Runs, Power Snatches and Pull-ups

4 rounds for time of:
Run 400m
15 Power Snatches (75#/55#)
15 Pull-ups

BTWB

Photo by @robcwilson

Regionals starts this week and continues for the next three weekends! Tune into the Pacific Regional on Thursday live on games.crossfit.com starting at 4PM PST. For a schedule on when the Regionals will be streaming click the link below. There is a calendar with times for each event and Region. First up are the Pacific, California and South Regions. The following weekend will be our West Regional in Portland along with the Atlantic Region.

How to Watch the 2016 Regionals

Results

Results cont

Bench Press 5-5-5-5 & AMRAP 15 mins: Handstand Push-ups, AbMat Sit-ups and Air Squats

Bench Press 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 15 mins: Handstand Push-ups, AbMat Sit-ups and Air Squats

Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 AbMat Sit-ups
15 Air Squats

BTWB

Photo by @robcwilson

Behind the Open With Dave Castro

Results

Results cont

Lifting: Squat Cleans, Hang Squat Cleans and Jerks

Squat Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
1+1+1

BTWB

Team WOD: Clean and Jerks, Burpee Box Jumps, Pull-ups and Partner Run

For time:
42 Power Clean & Jerks (115#/75#)
42 Burpee Box Jumps (24″/20″)
30 Power Clean & Jerks
30 Burpee Box Jumps
18 Power Clean & Jerks
18 Burpee Box Jumps
50 Pull-ups
Partner Run 400m

*Teams of 2, alternate reps as you go.

**400m Run as a team at the end.

BTWB

Photo by @robcwilson

Results

Advanced RX: Lifting: Cleans, Hang Cleans and Jerks & Pt. 1 OHS and Bar MU Pt. 2 Push Jerk and Air Squats

Advanced RX Class:

Lifting: 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk

Squat Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set

BTWB

Pt. 1 OHS and Bar MU

3 rounds for time of:
12 Overhead Squats (135#/95#)
6 Bar Muscle Ups

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Rest 5 Minutes between Part 1 and 2

Pt. 2 Push Jerks and Air Squats

2 rounds for time of:
20 Push Jerks (135#/95#)
100 Air Squats

BTWB

Photo by @robcwilson

CF Games athlete Jacob Heppner completes 20 rounds of Mary in 20 minutes with Chest-to-Bar Pull-ups

Results

15 Minutes: Choose Rope Climb or Handstand Walk Practice

Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice

This is not a timed workout.

BTWB

15 Minutes: Choose Rope Climb or Handstand Walk Practice & AMRAP 20 mins: Runs, Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

15 Minutes: Choose Rope Climb or Handstand Walk Practice

Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice

BTWB

AMRAP 20 mins: Runs, Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

Complete as many rounds as possible in 20 mins of:
Run 200m
20 Overhead Walking Lunges (45#/25#)
15 AbMat Sit-ups
2 Rope Climbs

BTWB

Photo by @robcwilson

All of the Regionals workouts have been announced. Regionals begins next week starting with the Pacific, South and California Super Regions.

Update Show: Day 3 Team Events

Results

Results cont

Alt EMOM 10 mins: Touch And Go Deadlifts and DU's

Alt EMOM 10 mins: Touch And Go Deadlifts and DU’s

Every 1 min for 10 mins, alternating between:
5 Touch And Go Deadlifts, pick load
30 Double Unders
If you are working on DU then pick a number you can target each minute or spend the whole minute just trying for max reps.

BTWB