30 May 2014
Saturday 31st May
Partner WOD
2014 Regionals Event 6
For time:
50 x Calorie row
50 x Box jump overs (24/20″)
50 x Deadlifts (80/60kg)
50 x Wall ball (9/7kg to 10′)
50 x Ring dips
50 x Wall ball (9/7kg to 10′)
50 x Deadlifts (80/60kg)
50 x Box jump overs (24/20″)
50 x Calorie row
You may split up the reps of movement as required, but all work must be split evenly, and you must complete each movement before you move to the next one.
29 May 2014
Friday 30th May
A. Pendlay Row
5 x 3 @ 60% of 1RM Clean
B. 10 – 1 for quality of:
Pull-Ups (Strict)
Superman
T2B/V-Sit Ups
Air Squat x 2
or C. AWOD:
30 Muscle Ups for time.
D. Handstand Hold/Walk Practice
28 May 2014
Thursday 29th May
A. Snatch (Squat or Power)
3 x 3 @ 70-75%
B. Clean and Jerk (Push or Split)
4 x 2 @ 80-85%
C. Back Squat
3 x 3 @ 80%
27 May 2014
Wednesday 28th May
A. Front Squat
2 – 2 – 2 – 2 – 2
Complete 5 C2B Pull-ups b/w sets
B. ‘Annie’
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups
*12 Min Cut Off
Compare to 23 Dec 2013.
26 May 2014
Tuesday 27th May
A. Push Press
3 – 3 – 3 – 3 – 3
work on your shoulder and front-rack mobility between sets.
B. “Mind Eraser”
AMRAP in 15 mins of:
7 x Power Cleans (60/42.5kg)
7 x Burpees
200m Run
25 May 2014
Monday 26th May
A. High-Hang Snatch
3 – 3 – 3 – 3 (around 60-70% of 1RM Snatch)
B. AMRAP in 12 Mins of:
9 x Thrusters (42.5/30kg)
9 x Pull-Ups
9 x KB Russian Swings (32/24kg)
9 x Push-Ups
or C. AWOD – For Time:
64 x Pull ups
8 x OH Squats (60/45kg)
23 May 2014
Saturday 24th May
Team WOD – ‘Mass Destruction’
In teams of 3, complete 5 rds each of:
10 x Deadlift (100/70kg)
15 x Over-Bar Burpees
20 x Alternating Dumbbell Snatch (AHAP)
20m Walking Lunge with 2 x KB in front rack (16/12kg each)
22 May 2014
Friday 23rd May
A. Hang Cleans
3 – 3 – 3 – 3
B. AMRAP in 7 Mins of:
2 x Wall Walks
10 x Alternating Pistols
15 x Sit Ups
Rest 3 Mins, then
C. AMRAP in 7 Mins of:
10 x Box Jumps (24/20″)
5 x K2E
10 x Push Ups
This video has nothing to do with CrossFit, but how much fun does it look:
21 May 2014
Thursday 22nd May
A. Split Jerk
2 – 2 – 2 – 2 – 2
B. ‘Helen’
3 RFT of:
400m Run
21 x KB Swings
12 x Pull-Ups
Compare to 19 Feb 2014
20 May 2014
Wednesday 21st May
A. Row 2000m for time
B. AMRAP in 10 Mins of:
4 x Push Press (50/35kg)
6 x Front Squat (50/35kg)
200m Run
C. 15 – 12 – 9 Reps for time of:
Wall Ball (9/7kg)
Burpees
