Crossfit games Regional WOD 3
10 Dumbell power snatches alt
100m sprint
4 rounds: RLD 4:08
Crossfit games Norcal Regional WOD 2
2000m row/ run/ bike
50 pistol squats
30 Hang cleans
For time: RLD 16:00
Crossfit games NorCal regional WOD 1
“Diane”
21-15-9
DL
HPU
For time: RLD:5:30
Partnered WOD: 2 Rounds Timed
Partner Deadlifts @ 75% of total body weight
200 m Backward Run
MB Slams 10 down to 1
200 m Lateral Shuffle
20 Pull-up / Burpees (10 each partner)
WOD: “The Bear” 5 Sets
Power Clean
Front Squat
Push Press / Jerk
Back Squat
Behind Head Press / Jerk
Rules: 1 rep of each exercise in sequence for 7 rounds = 1 set. The bar only taps the ground before the power clean throughout the set. Weight increases after each set. Rest as long as needed between sets.
WOD: 6 Rounds – Untimed
5 Deadlifts
10 Strict Pull-ups
Conditioning: 10 minute AMRAP
25 Double Unders
200 m Sprint
Hand Stand Push-ups 5 x 5
Hang Snatches 7 x 3
BB Bench Press 6 x 5
Ab Work: Tabata Sit-ups
