CrossFit Total: Establish a 1 RM back squat (if less than 30 days at Tribal, do 5×5 back squat) Establish a 1 RM press (if less than 30 days at Tribal, do 5×5 press) Establish a 1 RM deadlift (if less than 30 days at Tribal, do 5×5 deadlift) ***Be sure to record scores on…
Bonus WOD: Regionals 2012.5 Snatch Ladder: 20 double unders followed by 1 snatch each 50 seconds Women’s weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185. Men’s weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.
Strength: 5 alternating sets of: 4 deadlift – 50-60% of 1RM, no more 4 power clean – work up in weight each set WOD: 21 calorie row 18 deadlift (135/95) 15 strict pull up 12 front squat (135/95) 9 strict handstand push up 6 V ups 3 snatch (135/95)
Strength: 3 alternating sets of: 5 push press – work up in weight each set 5 front squat – 50-60% 1RM, no more WOD: 5X 30 second ME burpee 30 second rest 30 second ME box jump (24/20) 30 second rest 30 second ME wall balls (20/14) 30 second rest
Strength: Snatch Progression Go through full progression as warm up, do more reps where you struggle, and then do 2 x 3 full snatch WOD: Run 400 m 9 toes to bar Run 600 m 15 toes to bar Run 800 m 21 toes to bar