Pre Workout / Skill – Page 331

Lifting: Push Press and Push Jerks & 21-15-9-6-3: Burpee Box Jumps and Wall Balls

Lifting: Push Press and Push Jerks

Push Press 2-2-2-2-2, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set

* Perform this as a complex (2 PP + 1 PJ for load)

BTWB

21-15-9-6-3: Burpee Box Jumps and Wall Balls

21-15-9-6-3 reps, for time of:
Burpee Box Jump (24″/20″)
Wall Ball (20#/14#)

BTWB

Memorial Day Schedule:

The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

8:30am
9:30am
10:30am (also 11:30 if necessary)

We will have a sign up in the gym for start times. You can choose to do Murph or 1/2 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.

CF Games:

To watch any of the eight regional competitions, tune in to Games.CrossFit.com for live streaming of every heat of every event of every division.

All regionals start at 9 a.m. local time. The detailed schedules will be posted to the regional pages, which you can access by clicking the region icons on the side of the Games site.

Regional Weekend 1: May 15-17

~~South Regional | South Central, South West and Latin America | Dallas, Texas~~
~~Atlantic Regional | Mid Atlantic and South East | Atlanta, Georgia~~

Regional Weekend 2: May 22-24

California Regional | NorCal and SoCal | San Diego, California
East Regional | North East and Canada East | Hartford, Connecticut
Pacific Regional | Australia and Asia | Wollongong, Australia

Regional Weekend 3: May 29-31

West Regional | North West and Canada West | Seattle, Washington
Central Regional | North Central and Central East | Minneapolis, Minnesota
Meridian Regional | Europe and Africa | Copenhagen, Denmark

7 Interesting Facts From The Atlantic & South Regionals You May Have Missed www.boxlifemagazine.com

Results

Results cont

Front Squat 5-5-3-3-1-1-1 & AMRAP 20 mins: Run, Power Cleans and Chest-to-bar Pull-ups

Front Squat 5-5-3-3-1-1-1

BTWB

AMRAP 20 mins: Run, Power Cleans and Chest-to-bar Pull-ups

Complete as many rounds as possible in 20 mins of:
Run 200m
7 Power Cleans (135#/95#)
7 Chest-to-bar Pull-ups

BTWB

Photo by Rob W.

Memorial Day Schedule:

The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

8:30am
9:30am
10:30am (also 11:30 if necessary)

Watch archived coverage from Regional Week 1

South Regional Tommy V Highlights

Results

Results cont

Front Squat 5-5-3-3-1-1-1

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

BTWB

Squat Clean 2-2-2-1-1-1 & 2015 CrossFit Games Regional Event 7

Squat Clean 2-2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Warm up for the Regional MU/Clean ladder

BTWB

2015 CrossFit Games Regional Event 7

For time:
15 Muscle-ups
1 Squat Clean, 205/135 lbs
1 Squat Clean, 225/145 lbs
1 Squat Clean, 245/155 lbs
1 Squat Clean, 255/165 lbs
1 Squat Clean, 265/175 lbs
Scale 15 MU to 25 C2B pull-ups

BTWB

Advanced RX: Squat Clean 2-2-2-1-1-1 & 2015 CrossFit Games Regional Event 7 & AMRAP 5 mins: Double Unders, Push Press and Front Rack Lunges

Advanced RX Class:

Squat Clean 2-2-2-1-1-1

Warm up for the Regional MU/Clean ladder

BTWB

2015 CrossFit Games Regional Event 7

For time:
15 Muscle-ups
1 Squat Clean (205#/135#)
1 Squat Clean (225#/145#)
1 Squat Clean (245#/155#)
1 Squat Clean (255#/165#)
1 Squat Clean (265#/175#)

Scale 15 MU to 25 C2B pull-ups

BTWB

Checkout:

AMRAP 5 mins: Double Unders, Push Press and Front Rack Lunges

Complete as many rounds as possible in 5 mins of:
20 Double Unders
15 Push Press (75#/55#)
10 Front Rack Lunges (75#/55#)

BTWB

Photo by Rob W./ Photobomb by Michelle

Events:

Memorial Day Murph:
Coming up soon! Tune in for the schedule for this annual Memorial Day Hero WOD.
31Heroes:
We are registered once again to host the annual Team WOD 31 Heroes this August on Saturday 8/1. This will be our 5th year doing this workout. To sign up go here and click on the register link next to our gym.
In addition to typical weight/power lifting training I love to program complexes and EMOM’s. Their benefits are many vs. the standard strict strength program of fixed sets of single reps or no time domain. This article sums up what complexes are and why we do them.
Using Complexes: When, How and Why www.catalystathletics.com

Results