Wednesday, 9-21-11

For Time 10 Power Snatch 20 Thrusters 30 Shoulder to Overhead 40 Power Cleans 50 Burpees over the Bar Rx+ – 115/80 Rx – 95/65 Advanced – 75/55 Beginner – 55/45

2013 CrossFit Games Regional Event 4 For time: 100/75/50 Wall ball shots, 20/14 100/75/50 Chest to bar pull-ups 100/75/50 Alternating Pistols 100/75/50 Alternating D.B.Snatches 100 = Advanced 75 = Intermediate 50 = Beginner Post time and comment to……comments. 1 – All edges on the jumping sides of the wooden plyo-boxes have been shaved down to…

Strength: Deadlifts 8 at 70% 6 at 75% 6 at 80% 4 at 88% 2 at 90% of 1 rep max Partner Workout For Time: 50/40 Cal Row 50 Box jump overs 24/20″ 50 DL 185/115 50 Wall Balls 20/14 50 Ring Dips 50 Wall Balls 50 DL 50 Box jump overs 50/40 cal row

Strength/Skill – Split Jerk 2-2-1-1-1 10–>1 Floor Press B.W.T. Strict Chin-ups

Deadlift-9 sets 3×3 @ 70% of 1 RM 3×3 @ 80% 3×3 @ 85% 5 RFT: 20 Wallball 20/14 20 Power Clean 75/55 *20 min Cap*

Strength: Deadlifts: work up to a heavy triple   Regional Event #4 For time: 60-ft. handstand walk/ 30 Shoulder Taps 10 toes-to-bars 10  deadlifts 60-ft. handstand walk 12 toes-to-bars 12  deadlifts 60-ft. handstand walk 14 toes-to-bars 14  deadlifts 60-ft. handstand walk 16 toes-to-bars 16  deadlifts BB 150/105