Friday, 010518

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

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