A. Kip Pull-up Practice / Progressions
B. 3 Rounds
500 M Row
21 Wall Balls @ 20/14
15 Pull-ups
9 Power Snatches @ 135/85 lb
*Time recorded
“Life is very interesting… in the end, some of your greatest pains, become your greatest strengths.” – Drew Barrymore
A. In 3 Person Team…
100 Ground to Overhead @ 115 / 80
50 TTB
100 Bar Facing Burpees
200 M Unweighted Walking Lunge
*split work up however you see fit
A. 30:00 EMOM
Min 1 – Deadlift x3x6 @ 70% of 1RM
Min 2 – KB Step-ups Right Leg :60
Min 3 – Rest
Min 4 – KB Step-ups Left Leg :60
Min 5 – Rest
B. 3 Rounds for quality
20 Unweighted Walking Lunges
10 SA Push Press R
50 M Waiters Walk R
10 SA Push Press L
50 M Waiters Walk L
“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”- Maya Angelou
A. In 15:00 Minutes
Strict Press x3x4 @ 90-95% of 3 RM
then…
Strict Press x10x1 set @ 75% of 3 RM
B. 1200 M Run
60 Double Under
30 Thrusters @ 45/35
800 M Run
40 Double Unders
20 Thrusters @ 45/35
400 M Run
20 Double Unders
10 Thrusters @ 45/35
*time recorded
“Always do your best. Your mom will do her best.” – Coach Tim’s original reading of…
“Always Do Your Best. Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse and regret.” – Don Miguel Ruiz
A.12:00 EMOM
2-3 UB TnG Power Snatch
*Build up to a challenging weight, goal is 3 reps
B. 12:00 E303
Deadlift x4x4 @ 110% of 6 RM
C. 12:00 E202
2 Strict HSPU (w/:02 descent)
*Scale down Seated DB Press
*Scale up to deficit
*no kipping
“The quality of a leader is reflected in the standards they set for themselves.” – Ray Kroc
A. 15:00 AMRAP
200 M Run
15 Hang Power Clean @ 95/65
200 M Run
15 Bar Facing Burpees
*Time recorded
“Correction does much, but encouragement does more.”- Johann Wolfgang von Goethe
A. 10:00 E202
Deadlift x3x5 @ 75%
B. 4 Rounds
21 Cal Row
15 DB Thrusters @ 45 / 20 lbs
6 Strict Pull-ups
*Scale strict pull-ups with bands, no kipping
*Time recorded
*work in teams of 3, conga style
*20:00 Cap
“Never believe that a few caring people can’t change the world. For, indeed, that’s all who ever have.” Margaret Mead
In teams of 2
A. 104 Wall Balls
52 Pull-ups
Then immediately..,
4 Rounds
28 Pistols or Reverse Lunges
15 Power Cleans @ 115 / 80 lbs
*split up work however you see fit
We’re joining Stacey in her Regionals journey! But, you get to do it in teams 😉
On your own:
Run 1600 Meters @ 85-90% of your 1600 meter PR pace
Rest 3:00
Run 1200 Meters @ 85-90% of your 1600 meter PR pace
Rest 2:00
Run 800 Meters @ 85-90% of your 1600
meter PR pace
Rest 1:00
Run 400 Meters @ AFAP
A. In 12:00 Minutes
Strict Press x3x3 @ 90-95% of 3 RM
then…
Strict Press x10x1 set @ 75% of 3 RM
B. 3 Rounds
400 M Run
10 Hang Power Cleans @ 135/95
20 Wall Balls @ 20/14
*time recorded
****Don’t forget – CFA is closed tomorrow (Friday) so our folks can #ChaseStacey to Dallas! If you can’t make it to Regionals, but still want to watch – Find out how to live stream here: http://games.crossfit.com/article/how-watch-2016-regionals
Schedule here: http://games.crossfit.com/region/south-regional
“The fighters who give it all will be around for next year. Give it all you’ve got. Don’t save anything.” – George Foreman
