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
Brace yourself! What steps are you taking to prepare for a lift? If bracing isn’t one of them then you need to check this out! Coach Wes teaches us how to properly brace and how it can help us out.
Check out the full video below!
A. In 15:00
1 Power Clean + Power Jerk by feel, 6-8 sets
B. 10:00
1 Squat Clean + Split Jerk by feel, 4-5 sets
C. Deadlift 18:00 E3O3
x2-4×6 @ 110% of 6 RM
“A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results.” Wade Boggs
A. 12:00 E202
2 Sets of 8-12 Pike Push ups, then 4 sets of 1-2 Negative HSPU (w/:04 descent)
B. 7 Rounds
7 Box Jumps @ 24/20
7 Hand Release Push-ups
21 Double Unders
*time recorded
“My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.” -Maya Angelou
A.15:00 EMOM
2 UB TnG Power Snatch
*Build up to a challenging weight
B. 5 Round w/ 3:00 CAP (20:00 total time)
200 M Run
20 Russian KBS @ 24/16
10 Pull-Ups
Rest 2:00
*rest remaining time under 3:00
“Life is a series of natural and spontaneous changes. Don’t resist them – that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.” – Lao Tzu
A. Two Person Team
20:00 AMRAP
55 Double-Unders
15 Bar Facing Burpee
5 Hang Power Cleans @ 135/95
*One team works at a time. Teammate alternate after complete rounds
***REMINDER – the gym will be closed on Friday 5/13 to allow our folks to go up to Dallas and watch Stacey compete!
A. 12:00 EMOM
Min 1: Front Rack Step-ups x5 / leg @ AHAP
Min 2: 10 Wall Balls w/ :03 pause in the bottom
Min 3: 10 Feet Elevated Push-ups
Min 4: Rest
B.15:00 for Quality
400 M Run
20 Slam Balls
10 Single Arm KB Swing / arm @ 24/16
5 Burpees
#ChasingStacey – Road to Regionals Video – Check it out!
A. 10:00 EMOM
Min 1: 1 Negative HSPU (:04 descent)
B. In 12:00 Minutes
Strict Press x3x4 @ 90-95% of 3 RM
then…
Strict Press x10x1 set @ 70-75% of 3 RM
C. Row 1000 Meters
50 Hang Power Clean @ 95/65
30 Pull-ups
*time recorded