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Tuesday May 26, 2015

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CrossFit
Competitive

A. Back Squat
work up to a 3 RM

B. 20-15-10-5 Reps For Time:
Box Jumps 24/20″
KB Swings 1.5/1pood
Air Squats
GHD Sit up

Fitness

A. Back Squat
work up to a 3 RM

B. 20-15-10-5 Reps For Time:
Box Jumps
KB Swings
Air Squats
Ab mat sit up

Weightlifting

Jerks

Regionals

A. For Time
Squat Snatches
10 reps @135/95
10 reps @165/115
10 reps @185/125
10 reps @205/130
10 reps @225/135
*The goal here is to PACE this so you are consistent each set with the amount of rest you are taking between reps. Obviously the rest will increase as the weights get heavier, but the goal is to take the same amount of time between the 10 lifts at each weight. Quality over speed here.
*** Scale weight accordingly, most of us are not games athletes, lol

B. 6 Rounds for time
21 American Kettlebell Swings 2/1.5 pood
21 L-Pull Ups

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