Regionals Mock Weekend is here!
*everyone welcome to join at CrossFit Free. Schedule will look like . . .
Friday: 10a and 1p session. Then a 5:30p crew will be getting after a 1 session version.
Saturday: we will kick things off together as a group at 10a
Sunday: 10a
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Regionals Mock Weekend:
Friday
1st session.
A 1rm hang snatch (above knee) every 2 minutes x 5 attempts – cannot go down in weight
* 10 min rest prior to this. starting empty bar
rest 3 min , transition to
B. 5 min max burpee box jump overs (24/20)
rest 10 min
C. 3 rds afap
20/15 cal AB
15 GHD Situps
10/7 muscle ups
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2nd session:
A.
21-15-9-6-3
strict hspu
front squat 195/125
50 double under after each round of above movements. *Workout ends on 50 double under
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Performance:
A 1rm hang snatch (above knee) every 2 minutes x 5 attempts – cannot go down in weight
* 10 min rest prior to this. starting empty bar
rest 3 min , transition to
B. 5 min max burpee box jump overs (24/20)
rest 10 min
C. 3 rds afap
20/15 cal AB
15 GHD Situps
10/7 muscle ups