Pre Workout / Skill – Page 206

Back Squat 3-3-3-3-3 & FT: Dumbbell Thrusters, Runs

Back Squat 3-3-3-3-3

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

FT: Dumbbell Thrusters, Runs

For time, fast and heavy:
21 Dumbbell Thrusters, pick load
Run 400m
18 Dumbbell Thrusters, pick load
Run 400m
15 Dumbbell Thrusters, pick load
Run 400m
* Choose a heavy DB that allows you to do few sets; no dropping DB’s.

BTWB

Photo by @robcwilson

How to Watch the 2018 Regionals
Find out how to watch all the action for the 2018 Reebok CrossFit Games Regionals.
This weekend kicks it all of with the Europe, East, and South Regionals.

CBSSports.com – Check out the CrossFit Games section here

Results

Results cont

Advanced RX: Power Clean & Jerk 1-1-1-1-1

Power Clean & Jerk 1-1-1-1-1

Rest as needed between sets.
* Use mats.

BTWB

Advanced RX: Power Clean & Jerk 1-1-1-1-1 & FT: Grace then 3 Rounds of Toes-to-bars and Run

Advanced RX Class:

Power Clean & Jerk 1-1-1-1-1

Rest as needed between sets.

BTWB

FT: Grace then 3 Rounds of Toes-to-bars and Run

For time:
30 Clean & Jerks (135#/95#)
Rest 1 min
— then —
3 rounds of:
20 Toes-to-bars
Run 400m

BTWB

Photo by @robcwilson

Results

Lifting: 1 Hang Squat Snatch + 2 Overhead Squats & Alt EMOM 15 mins: Alternating DB Snatches, Double Unders and Single Arm DB Overhead Walking Lunges

Lifting Complex: 1 Hang Squat Snatch + 2 Overhead Squats

Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 2-2-2-2-2, using heaviest weight per set

BTWB

Alt EMOM 15 mins: Alternating DB Snatches, Double Unders and Single Arm DB Overhead Walking Lunges

Every 1 min for 15 mins, alternating between:
10 Alternating Dumbbell Snatches, pick load
30 Double Unders
10 Single Arm Dumbbell Overhead Walking Lunges, pick load

BTWB

Photo by @robcwilson
Memorial Day Murph is coming! We will hold our annual Murph workout on Monday 5/28 (Memorial Day) in the AM. Wave times will be posted next week and sign-ups will be up in the gym to reserve a slot. In addition to the RX Murph and the 1/2 version, we will also program a team version for 2 this year.
Update Show: Team Events, 2018 Regionals

Results

Results cont

Lifting: 1 Hang Squat Snatch + 2 Overhead Squats

Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 2-2-2-2-2, using heaviest weight per set
* Use mats

BTWB

Lifting Complex: 1 Squat Clean + 2 Front Squats & 50-40-30-20-10: Wall Balls and AbMat Sit-ups

Lifting Complex: 1 Squat Clean + 2 Front Squats

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set

BTWB

50-40-30-20-10: Wall Balls and AbMat Sit-ups

50-40-30-20-10 reps, for time of:
Wall Ball (20#/14#)
AbMat Sit-up

BTWB

Photo by @robcwilson
Day 3 is released and all 6 of the individual events are locked. Team events are being released today.

Schedule:
On Saturday 5/19 the gym will be closed as we will be hosting the CF Gymnastics Course. No class!

Update Show: Individual Day 3 Events, 2018 Regionals
Day 3 Puts New Spin on Past Regional Events

Results

Results cont

Deadlift 3-3-3-3 & AMReps 7 mins: Deadlifts, Strict Handstand Push-ups

Deadlift 3-3-3-3

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

BTWB

AMReps 7 mins: Deadlifts, Strict Handstand Push-ups

As many reps as possible in 7 mins of:
2 Deadlifts (225#/155#)
2 Strict Handstand Push-ups
4 Deadlifts
4 Strict Handstand Push-ups
6 Deadlifts
6 Strict Handstand Push-ups
8 Deadlifts
8 Strict Handstand Push-ups
10 Deadlifts
10 Strict Handstand Push-ups
12 Deadlifts
12 Strict Handstand Push-ups

Follow the pattern of 2-4-6-8, etc. reps, until the 7 minutes is up. Log total reps completed.

BTWB

Photo by @robcwilson
2018 Regional Events (1-6 announced)

Results

Results cont