Competition (04/06/15)

Just a reminder that if you’re not prepping for regional to keep taking it easy. Have fun, take some CrossFit classes, go try something new. We’ll start posting separate comp’ programming in 2 weeks.

Regional Prep

A.
5min EMOM:
3 Deficit Jumps
step off of a 12″ box and jump immediately to as high a box as possible
*Try to Increase height by a couple inches compared to last week

B.
10min EMOM:
3 Bar Facing Burpees + 3 Power Cleans (tap-n-go)
*Build into a heavy weight and maintain for all 10 sets

C.
Front Squat
5×3 @ ~ 80-85% of 1RM
*Across. Aim for 5lbs heavier than last Monday

D.
For time:
5,4,3,2,1 of:
Deficit Parallette HSPU (8″, 6″)
Hang Squat Cleans (205, 145)

E.
8×20 Cal Row (ME)
*90sec rest between efforts