**POST TIME!

Turkish Get Ups 5×3

Bent Over Rows 8-8-8-8

WOD

For time
10 DB Cleans
2 Handstand Push-Ups
8 DB Cleans
4 Handstand Push-Ups
6 DB Cleans
6 Handstand Push-Ups
4 DB Cleans
8 Handstand Push-Ups
2 DB Cleans
10 Handstand Push-Ups

**POST TIME!

Bench Press: 5×5

WOD

3 Rounds, for time:
500m Row
21 Hang Power Snatches

Hang Power Snatch Demo – Coach Burgener

Mobility for the Overhead Position (Columbus Weightlifting, by Drew Dillon & Holley Mangold)

**POST TIME

Skill/Strength

Box Jumps, max height

Pull-Ups: 5×5

WOD

“Griff”
For time:
Run 800 meters
Back Pedal 400m
Run 800 meters
Back Pedal 400m

**POST TIME!

7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds
Rest b/w rounds as needed
Post loads
Goal: Max load in final round
No resting on ground
No time component

Front Squats

2-2-2-2-2-2

WOD

For time, complete 10-9-8-7-6-5-4-3-2-1 reps of:

KB Swings

Toes to Bar

Double Unders

**POST weight + time

400 m Run

20 Deadlifts (62.5kg, 42.5 kg)

20 Push-ups

10 Single Arm DB Power Snatches (each)

10 Pull-ups

2013 Crossfit Regionals Workout 6

Squat 1 RM

Shoulder Press 1RM

Deadlift 1RM

3 attempts at each.