Push Press:
4 x 8 (A: 75-80% of 1RM)
AMRAP 4:
12/9 Cal Row
8 Burpees Over the Rower, Fx: 8 burpees
Rest 4:00
AMRAP 4:
10/7 Assault Bike Calories
8 Toes to bar, Fx: V-ups
Rest 4:00
AMRAP 4:
100 m Run
8 Handstand Push ups, Fx: Hand release Push ups
*Score is total Gymnastics reps
**Each 4 min working period should be an all out sprint
Sumo Deadlift:
3 x 10 (A: 75-80% of 1RM Deadlift)
Superset with 3 x 10 Supermans w/2 count hold
AMRAP 9:
6 Hang Power Clean and Jerks 115/85, Fx:95/65
12 Box Jumps 24/20
Yoga cancelled tonight.
======
Muscle Up Skills and Drills:
Rx: 5 x 3 Strict Muscle Ups
Fx: 5 sets of 3 swings + 1 Muscle up (or a similar complex).
Development:
3-5 Sets:
5 False Grip Ring Pull ups, 5 False grip ring rows
5 Low ring transitions
“Schlitz”
4 rounds:
400m Run
4 Muscle Ups Fx: 4 Chest to bar Pull ups + 4 Ring dips
40 Double Unders
*Courtesy CrossFit New England
3 x :45
Front Rack KB Wall Sit
Rest 1:00
Back Squats:
Every 4 Minutes for 20 Minutes
Perform 10 Reps (ME: Working sets start at 60% of 1RM)
Accessory-3 Sets of:
16 DB Bulgarian Split Squats (8L/8R)
15 Partner situps with Medball toss
10 Ring Rows (go weighted or elevate feet on box if possible)
Snatch Complex:
6x 1 Low Hang below the knee Power Snatch + 1 Low Hang above the knee Power Snatch (ME)
Beginners:
6 x 2 Low Hang Power Snatch (A: above the knee)
“2018 Regionals Event 6”
For time:
4 rope climbs
16 thrusters 155/105, Fx: 115/80
3 rope climbs
12 thrusters 155/105, Fx: 115/80
2 rope climbs
8 thrusters 155/105 , FX:115/80
Regionals Time cap: 7 minutes (Allow athletes to go over based on time available in class but use this as a benchmark)
