Tuesday, 050316


Great weekend at CrossFit Free


Regionals Individuals:

1st Session: 

A. 2016 Regionals Event 1 

B. 2016 regionals event 2 

C. 10-15 min rower ; recovery 

2nd Session

A.Front SqT 3.3.3 cluster rest :15 between clusters 

B. Afap

50 strict Pullups 

100 wall balls 20/14

100 double unders 

50 strict ring dips 

100 wall balls

100 double unders

C. Assistance work

1. Db sa row 10-12 reps X 4 eaxh side 

2. 10 min of Scap work 

Competitikn / Performance:

A. Hang power clean – 3RM in 15 min

B. Amrap 18

5 strict Pullups 

10 push-ups 

15 air squats 

35 double unders 
Add On:

D. Assistance work

7 rds 

1 legless rope climb (up+down)

1-2 strict muscle up + 1-2 kipping 

:15 l sit hold

:30 static stretch hold (athlete specific)

7 thoughts on “Tuesday, 050316”

  1. Lynn Cassotis

    A. Snatch work up to 133#
    B. 3 rounds + 6KB. Didn’t get all strict MU just did what I could do and moved on.
    C. FS Cluster 83kg
    D. 28:42

  2. A. 2 Snatches into 145lbs (no misses until I snatched for the second 145. Missed 3 then hit 1. Continued for volume and hit 4×145 and 1×154, missed 158).
    B. 4 Rounds + 3 SMU + 7 HSPU + 3 Snatches
    C.
    Will post as I go

  3. mickey kilmartin

    Fs 225/245/265/285
    Snatch wod 3 reps at 205 with 1 failed rep
    Rest 5
    Nate 5 rounds even with a few no reps in mu- keeping that standard is tough
    Rest 10
    Metcon 22:55
    Pull was gone and shoulders smoked from nate

    Tough day but work work work

  4. Snatch WOD 3 snatches at 225
    Nate 5 full

    Additional 25 st mu

    Front sqt triples @225 with feel screwed in to blocks

  5. Tasia Percevecz

    Snatch ladder: 5:54?

    Regionals Nate: 8 rounds + 1 strict muscle up

    Front squat cluster: 100kg

    Wod:
    25 Strict Mu, 100 wall ball, 100 DU, 50 strict ring dips, 100 wall balls, 100 DU, 25 strict MU: 42:20

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