Lifting: Squat Snatches and Overhead Squats
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Category: Pre Workout / Skill
EMOM for 10 mins: Strict Pull-ups & 3 RFT: Runs, Deadlifts and Strict Handstand Push-ups
3 RFT: Runs, Deadlifts and Strict Handstand Push-ups
3 rounds for time of:
Run 400m
20 Deadlifts (225#/155#)
10 Strict Handstand Push-ups
Scale to negatives for strict HSPU or to box pike.
Push Press 3-3-3-3-3 & AMRAP 8 mins: Box Jump Overs, Wall Balls
Push Press 3-3-3-3-3
Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 8 mins: Box Jump Overs, Wall Balls
Complete as many rounds as possible in 8 mins of:
3 Box Jump Overs (24″/20″)
3 Wall Balls (20#/14# to 10 ft./9ft.)
6 Box Jump Overs
6 Wall Balls
9 Box Jump Overs
9 Wall Balls
12 Box Jump Overs
12 Wall Balls
15 Box Jump Overs
15 Wall Balls
18 Box Jump Overs
18 Wall Balls
21 Box Jump Overs
21 Wall Balls
24 Box Jump Overs
24 Wall Balls
Continue +3 each until 8 minutes is up.
Back Squat 6-4-2-2-1 & 4 RFT: Runs, Burpees and Front Squats
Back Squat 6-4-2-2-1
Back Squat 6-4-2-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs, Burpees and Front Squats
4 rounds for time of:
Run 400m
15 Burpees
12 Front Squats (135#/95#)
BTWB
Photo by @robcwilson
Still recovering from Murph? Make sure you are getting cozy with a foam roller and rolling your lats, upper traps and behind your shoulders for your upper body and hit your hamstrings, quads, flutes and calf muscles for your lower body. This should be a daily routine but especially after a high volume workout like Murph you can’t put it off.
Power Snatch 1-1-1-1-1 & Annie
Power Snatch 1-1-1-1-1
Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up
BTWB
Photos by @robcwilson
Murph Pre-brief:
Today was recovery day. Get moving but not too much. Tomorrow will see some squats to get the legs functional again.
Did you miss the final week of Regionals? Replays can be found here.
Alt EMOM 12 mins: Squat Cleans and Double Unders
Alt EMOM 12 mins: Squat Cleans and Double Unders
Every 1 min for 12 mins, alternating between:
1 Squat Clean, pick load
30 Double Unders
Advanced RX: Alt EMOM 12 mins: Squat Cleans and Double Unders & 3 RFT: Squat Cleans, Strict Handstand Push-ups and Row
Advanced RX Class:
Alt EMOM 12 mins: Squat Cleans and Double Unders
Every 1 min for 12 mins, alternating between:
1 Squat Clean, pick load
30 Double Unders
3 RFT: Squat Cleans, Strict Handstand Push-ups and Row
3 rounds for time of:
7 Squat Cleans (205#/145#)
14 Strict Handstand Push-ups
21 Row Calories
BTWB
Photo by @robcwilson
Monday Schedule:
The ONLY classes on Memorial Day Monday will be at 0830, 0930, and 1030. ALL other class times are cancelled. We are programming “Murph” which is a long Hero WOD. Monday will officially end “Hero Week”.
- If you did not sign up show up and we will fit you in between waves.
- If you already signed up please stick to your time slot.
- If this is your FIRST Murph then no vest is allowed. Also consider if you need to scale to 1/2 Murph (half reps and run distance) or just half reps and full runs.
Hero Week: Taylor
Snatch 1-1-1-1-1
Snatch (Squat) 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hero Week: Taylor
4 rounds for time of:
Run 400m
5 Burpee Muscle Ups
If you’ve got a 20-lb. vest or body armor, wear it.
*Scale 10 Burpee Pull-ups per round
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor. ~ crossfit.com
BTWB
Photo by @robcwilson
Congrats to all who hit a snatch PR today!
Hero Week continues. This Monday for Memorial Day “Murph” we have added a 0830 class time that still has spots open. Right now the 0930 and 1030 are full. Sign up in the gym on the whiteboard. If time slots are all full and you want to do this workout we will find a way to fit you in between class waves! Also you do not have to do the full Murph. You can also scale to 1/2 Murph (half the distance and reps) or full runs with half reps.
The last weekend of Regionals begins tomorrow with Meridian, Central and East concluding this phase of the 2016 CrossFit Games.
Inside the Leaderboard: Regionals Week 2
Regional Seedings: Meridian, East, Central
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hero Week: DT
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hero Week: DT
5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. ~ crossfit.com
BTWB
Photo by @robcwilson
Sign-ups for Memorial Day Murph on Monday are on the whiteboard. The 0930 class is full, so 10:30 is still available.
Annie Thorisdottir, “DT” at men’s weight of 155# in 8:27 – [video]