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)
A. 2 snatches into the 145#’s
B. 5 rounds + 4 MU + 7 HSPU + 9 KB snatches
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
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
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
Snatch WOD 3 snatches at 225
Nate 5 full
Additional 25 st mu
Front sqt triples @225 with feel screwed in to blocks
Snatch 225 3 reps
Nate 5+4
Hspu and strict muscle up work
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