Modified CrossFit Games Regional WOD 5

Clean Ladder with DU

Complete the following every minute for as long as possible:
20 Double-unders
1 Clean

The weight on the bar at each station will increase each minute. The workout is finished when you cannot complete the clean within the minute.

A. For time: Row 1000m

B. Front Squat:

3 – 3 – 3 – 3 – 3

Aim to hit old 3RM on sets 3 or 4. Aim to hit new PR on final set.

A. “Dianne”

21-15-9 of:

Deadlift (100/70kg)
HSPU

B. 10 Mins to find 20RM Back Squat:

This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

A. ‘Skipping Cindy’
15 Min AMRAP of:

20 x DU
5 x Pull Ups
10 x Push Ups
15 x Squats

B. Tabata Russian Twists

I was trying to find a video on improving DU’s but instead I found this (please note how many judges are required for this “sport”):

2012 CrossFit Games Regionals Individual WOD 2
For Time:

Row/Run 2000m
50 x Pistols (or 100 Squats)
30 x Hang Power Cleans

A. 4 Sets of Barbell Complex
Each Set is: 1 x Hang Power Clean, 1 Hang Squat Clean, 1 x Push jerk

B. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:
C2B Pull Ups
Box Jumps (24/20″)
Sit Ups

2009 CrossFit Games Event 7 – Chipper

For time:

15 x Cleans (70/45kg)
30 x T2B
30 x Box Jumps (24/20″)
15 x Muscle Ups (C2B/Ring Dips)
30 x Push Press (40/30kg)
30 x DU
15 x Thrusters (60/42.5kg)
30 x Pull Ups
30 x Burpees
100m x Walking Overhead Lunge (20/10kg)

Jason Marks

3 RFT:

21 Pullups
15 Push Press (60/40)
9 Deadlift (100/70)
Run 400m

LCPL Marks was serving with the Special Operations Task Group when he was killed during deliberate operations against a Taliban Safe Haven on 27 April 2008 in Afghanistan.

If you want to make some tape grips (please protect your hands!!), do so before you come in for your session! Here is how…: