Open Prep
A.
Every 2min for 8min:
2 Snatches
Every 2min for 6min:
1 Snatch
*Full squat cleans and split jerks. Build into a heavy single
B.
Deadlift
5×8 (9)
*Move up 5-10lbs
*2min Rest Between Sets
C.
Reverse Hyper
4×20 [8]
-superset with-
Plank Holds
4x1min
D.
Fight Gone Bad
Three rounds of:
ME Wall-balls (20, 14)
ME Sumo deadlift high-pull (75, 55)
ME Box Jump (20)
ME Push-press (75, 55)
ME Cal Row
Rest
1min at each station. Score is total reps
Regional Prep
Athlete Specific
From Queen City Crossfit
A: 135 for 2, 145 for 1
B: 315 all
C: they didn’t have a reverse hyper
D: 306 big PR
A. 155# (attempted 175#)
B. 305#
C. Done
D.
R1 = 100
R2 = 107
R3 = 106
Total = 313
A. 175 for two 185 for one missed 195 twice
B. 295
C. 50 and done
D. Ran with 20lb vest on