SKILL:

Snatch
No rep scheme today, work on form!

WOD:
Regionals Snatch Ladder

EMOM of 20 Double Unders and one snatch, with the weight of the snatch increasing each round.

Men’s weights (pounds): 95, 115, 135, 155, 165, 175, 185, 195, 205, 215

Women’s weights (pounds): 65, 75, 95, 105, 115, 125, 130, 135, 140, 145

Looks like this:
3..2..1… GO!
20 Double Unders
1xSnatch

add your weights and wait until next minute then
20 Double Unders
1xSnatch

etc… until failure at snatch weight.
SCORE IS WEIGHT YOU SUCCESSFULLY FINISH WITH.

STRENGTH:
Bench Press

5-5-3-3 <— quick and easy… no more than 85% of 1RM

WOD:

Buy-in: 10 Turkish Get-ups

then

21-15-9

Pushups and Dips

then

20 kettle bell swings

30 pull ups

40 situps

Iron Life

STRENGTH:

Hang Clean

5-3-5-3-5-3

starting at 55% – 80%

WOD:

18AMRAP

13 Box jumps

14 Kettle Bell Swingaroo’s

150m Sprint (not jog!)

Strength:

Press

5-3-5-3-5-3

WOD:

5 Rds for Time

3-6-9

Muscle ups

DeadLift ( 275# / 185#)

Wall Ball (20#/16#)

WOD 2.0

3 Rds for time

300 Meter Run

20 Squats

10 sit ups

Strength:

Front Squat

5-3-5-3-5-3

65% – 70% – 75% – 80% – 85% – 90%

On the 90% if you fail or have to hit those reps one at a time.. no worries!

WOD:

9 Min AMRAP

3 Squat Cleans ( 75%)

6 Burpees

9 Toes to Bar

We will be hosting a SPECIAL Mother’s Day Buddy WOD tomorrow so I hope everyone can come on out and have a great time! Sweet D will be grilling some short ribs as well so if you’d like to bring a drink or something that’d be great!

Buddy WOD starts at 1000!

Strength:

“The Other CrossFit Total”

Clean

Bench Press

Over Head Squat

45 Mins to Establish a 1RM on the Following lifts.

WOD:

“Helen”

400 Meter Run

21 KBS (53#/35#)

12 Pull Ups

Strength:

Press

5-5-5

65% – 75% – 85%

WOD:

15 Min AMRAP

5 Sumo Dead High Pull (135#/ 95#)

10 Push Ups

15 Ball Slams

Strength:

1600 M Run! or….

1 Mile Run!

WOD:

40 Toes to Bar Buy in

3 Rds for Time

7 DeadLifts (65%)

9 Burpees

Strength:

Snatch

5-5-5

65% – 75% – 85%

WOD:

“Nasty Girls”

3 Rds for Time

50 Squats

7 Muscle ups

10 Hang Cleans (135# / 95#)

Muscle ups will be scaled to the following… 20 Jumping Pull ups and 30  Dips each Round…