Jon Jon with 262# Snatch Pr after the the 30 heavy squat snatch’s and rowing yesteday ???????? (clock in mobile to pull up)
Congrats to Lynn on qualifying for the 2018 CrossFit Games in the 40-44 division. Finishing 12th in the world!
Congrats Team Fiternity!
Congrats CrossFit Free
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Regionals :
Weightlifting:
A. EMOM x 10 x 2 clean Pulls ; with bands (light) at high % work
B. 10 min barbell, working narrow grip OHS and squat Jerk positioning
Strength:
A. Pendlay Row 5×5 ; heavy across ; athlete chooses weight
B. Face down, DB rear flies 12-15 reps x 3 sets
C. Single Side Deadlift 8-10 reps x 3 sets each side; (can use farmers carry handle on one side)
Running:
1200m run @ within 5 second pace of your max mile time;
rest 3 min
800m at 80% effort
rest 6 min
x 3 rds
Conditioning:
afap
100 double unders
50 abmat situps
75 double unders
40 t2b
50 du
30 weighted GHD Situps 20/14 wb
25 double unders
20 ghd situps
Assistance:
a. farmers carry 100m shuttle carry’s UB x 8-10 sets; rest as needed…100m shooting for unbroken sets there
b. bodyweight back extension 3 x 15
c. reverse hyper 3 x 25; at 20% of back squat; flush today
d. crossover symmetry + scap work
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2018:
Strength:
A. Ohs – 4-6 reps heavy @31X0 x 4-5 sets
B. Push Press – 8RM + 1×8 @690%
C. Back SqT – 4-5 sets of 5 reps at 83-85% target
Conditioning:
EMOM x 36
minute 1: maintain over 400/300+ assault bike – shooting for :45 each minute
minute 2: step down step up burpee w/ broad jump ; targeting 60′ each time
minute 3: :40 @85% on ski erg
minute 4: 40’ DB Front Rack walking lunge 50’s/35’s
Assistance:
A. Yoke carry; 60’ sections as goal (can break up 30/30 if space is an issue) – AHAP x 8 walks
B. HS belly to wall lateral walks. 15’ each direction x 6 total each side; break as needed
C. Tabata Ring Support Holds x 8-10
*modify accordingly
C. Crossover symmetry