June 11 – 17, 2018

Back Squat

Build to a 5RM

then,

5 @ 90%

5 @ 80%

then,

18-15-12-9-6-3

HSPUs

Alt DB Snatches 50/35lbs

10min Time cap

15min AMRAP

50 DUs

30 OHS 115/80lbs

50 DUs

20 Front Squats 135/95lbs

50 DUs

10 Back Squats 165/115lbs

AMRAP Cleans in the remaining time @ 185/125lbs

Push Press

Build to a 2RM

then,

2 @ 90%

2 @ 80%

2 @ 70%

2 @ 60%

then,

15min Partner AMRAP

5-10-15-20-25-30…

Synchronized Burpees

Calorie Row (per person)

Go as far as you can in 15 minutes!

15min Ring MU practice

then,

2018 Crossfit Regionals Individual Event 3

For time:

9 Bar MUs

25ft HS Walk

36 Single Leg Squats

25ft HS Walk

9 Bar MUs

25ft HS Walk

45 Single Leg Squats

25ft HS Walk

9 Bar MUs

25ft HS Walk

54 Single Leg Squats

Time Cap: 26 minutes

Build to a 1 RM Clean & Jerk

then,

For time:

20 DLs 225/155lbs

400m Run

60 Ab mat sit ups

800m Run

60 Ab mat sit ups

400m Run

20 DLs 225/155lbs

Showdown At The Swamp!

22min Partner AMRAP

20 seated med ball tosses (per person)

20 med ball ab mat sit ups (per person)

20 tandem box jumps (per person)

*Tosses are to be performed in a wall sit, and partners must take turns on the sit ups tossing the ball back and forth. The box jumps will also be done back and forth.