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
AM:
A. 24″
B. 135# for all (all tng)
C. 185 for all (80%.. felt stupid heavy today)
PM:
D. 8:49 w/strict def w/25s (singles hspu’s)
E. Done
A. 30″ box with 2 25lb plates
B. 165 for all, went light
C. 215 for all
D. Did Class, Hit 255 for Clean
A: 30″ box with two 25lb plates
B: 165 lbs
C: 215 lbs
D: Class wod- 245 on clean
C. 205 for 5 sets of 3
D. 14:31 w/ 165lb and RX
E. Done. 47 sec pace to start then died after about 4 rounds ended over a min pace.
A. 30″ box w/ 2 45’s and a 15.
B. 225# across touch-n-go.
C. 305# across b/w 80% and 85%
D. 3:39 Rx 8″ deficit is a long way to go.
E. 38-41 seconds. Felt better half way in.
A) 30″ Box 2 -45s ceiling issues
B) did masters 1st rd 8m amrap 5 Clean, 5bj over , 5 t2b
C) 185
D)skipped
E) 46,41,38,41,45,46,43,39
A- 30 inch box with a 45 and a 25 plate
B- I used 165#
C- I used 205# for my first set and it looked like and felt like shit so I dropped down to 195#
D- 2:37
E- I think they were around 51 seconds. This was not fun. It made me sick.
a.) 30 inch box with 45 pound plate
b. I used 145# for first 5 rounds and 155# for last 5 rounds
c. used 195 for all sets’
d. i think 3:50 something?
e. about 1:10 each time.