Strength/Skill – 10 min. E.M.O.M. 2 Squat Cleans 225/155 or 85% of 1 RM
2013 CrossFit Games Regional Event 1
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Josh Bridges 5:11
Samantha Briggs 6:05……Where do you stand?
7 R.F.T. Run 200 meters 20 Box Jumps, 24/20 20 Medi-Ball Cleans 20/14
CrossFit Total Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to…
Strength/Skill – S.D.H.P 3-3-3-3-3 TnG 5 Rounds for time of: 10 Burpee box jump overs 10 S.D.H.P. 95/65 10 One arm D.B. Thrusters (5L) (5R) Rest 1 minute b/t rounds…you gonna need it!!!!! Click her to register/donate to 31 Heroes Project
Strength/Skill – Push Press 3-3-3-3-3 Five rounds for time of: 75 pound Push press, 25 reps 50 Double-unders
“Sean” Ten rounds for time of: 11 Chest to bar pull-ups 75 pound Front squat, 22 reps U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22,…
Deadlift-9 sets 3×3 @ 75% of 1 RM 3×3 @ 82.5% 3×3 @ 87.5% 4 RFT 30 Wall Ball 20/14 20 Deadlifts 185/125 10 HR Push Up * 18 min Cap*