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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.
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
— then —
4 rounds of:
8 Thrusters (135#/95#)
15 Ball Slams (30#/20#)
Photo by @robcwilson
Congrats to everyone on the Back Squat PR’s (Personal Record) today!
Final Individual events announced for Regionals and they look like Sunday will be exciting!
Regionals: Individual Event 6 Details
Every 1 min for 10 mins, alternating between:
2 Power Clean (Touch & Go), pick load
3 Muscle-ups
*Scale to 3 Strict Pull-ups or 3 Jumping MU
AMRAP 16 mins: Runs, Power Cleans, C2B Pull-ups and Wall BallsComplete as many rounds as possible in 16 mins of:
Run 200m
7 Power Cleans (185#/125#)
14 Chest-to-bar Pull-ups
21 Wall Balls (20#/14#)
Photo by @robcwilson
Update Show: Events 1 and 2 Announced
Every 1 min for 10 mins, alternating between:
2 Power Clean (Touch & Go)s, pick load
3 Muscle-ups
Scale to 3 Strict Pull-ups or 3 Jumping MU
Lifting: Squat Snatch + Overhead SquatSquat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
3 rounds for time of:
Run 400m
7 Squat Snatches (135#/95#)
14 Lateral Burpee Over Bars
2 rounds for time of:
10 Toes-to-bars
10 Knees To Elbows
10 Hollow Rocks
Photo by @robcwilson
The first 2 CF Games Regional Events were announced and these are HARD. As in Day 1 might eliminate some athletes right out of the gate.
2016 Regional Events Announced (Individual, Friday)
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
3 rounds for time of:
Run, 400 m
7 Squat Snatches, 135/95 lbs
14 Burpee Over Bars
* lateral burpee
1 Squat Clean Thruster, pick load
Every 1 min for 8 mins.
Complete as many rounds as possible in 10 mins of:
30 Wall Ball (Partner)s, 20/14 lbs, 10/9 ft
20 Deadlifts, 185/135 lbs
Rest 3 Minutes then part 2
EMOM for 8 mins: Squat Clean Thruster1 Squat Clean Thruster, pick load
Every 1 min for 8 mins.
For time:
9 Squat Cleans (135#/95#)
15 Power Snatches (135#/95#)
21 Thrusters (135#/95#)
Rest 5 minutes between WOD Pt. 1 and Pt. 2