CrossFit
For load:
Push Press 5-5-3-3-3
(add 10lbs/5lbs)
7 rounds for time:
3 Power Clean 135/95
4 Handstand Push-ups
5 Wall Ball Shots 20/14
~then~
100 Double unders
_______________
Competitor 1
Power Snatch from blocks (BK)
70% 2×3
75% 2×2
80% 3×1
based on power snatch 1RM
Snatch Push Press + Overhead Squat
70% 3+3, 3+3
75% 2+2, 2+2
80% 1+1, 1+1
based on snatch 1RM
Clean Pull from blocks (BK)
100% 2×3
110% 3×2
For load:
Bent Dumbbell Row 10-10-10-10
(rest 1:30)
________________
Competitor 2
Regionals Day 1
With a partner for time: (cap 20)
Partner Deadlift 410lbs
CTB Pull-ups (sycronized)
*M/F pair 1 completes 45 reps
*M/F pair 2 completes 27-18 reps
*M/F pair 3 completes 21-15-9 reps
In teams of 3 for total time: (cap 25)
175 snatches 75/55
25 rope climbs
115 thrusters 115/75
(men go first)
__________________
Weightlifting
Rest