Saturday, 26 July 2014

WARM UP (10 minutes)
• 3 rounds:
   1. Strict Gymnastic Kip Attempts x 3 (Arch-to-Hollow Swing -> Pull Up -> C2B -> Bar Muscle Up) 
   2. Strict Pull Ups x 5 (spotter or band-assisted, if necessary; add weight, if able)
   3. Tuck L-Hang x 10 seconds
   4. Kettlebell Swings x 10 (16/12kg)

BEGINNER WEIGHTLIFTING
1) 12 minutes to establish a 5RM Push Press.
2) 12 minutes to establish a 5RM Overhead Squat.

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to establish a 1RM Snatch.
2) 12 minutes to establish a 1RM Clean & Jerk.

CONDITIONING
“2014 CrossFit Games Regional Event 4”
21-15-9-6-3 
for time:
Front Squat, 195/125#
Bar Facing Burpees
20-minute time limit.  Compare score to Saturday, 31 May.