7 MAY 2012 - CF Regionals: Individual Event 5

HEAVY:
Rest Day

INTENSITY:
2012 CrossFit Games Regional: Individual Event 5

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

RESET:
Bench Dip Stretch and Hold for 60 seconds
Push-Up Sag and Stretch for 60 seconds
Plank for 60 seconds
15 Spiderman Lunge Steps

05 MAY 2012 - 2012 Individual Event 3

HEAVY:
Back Squat
After each set, perform:
7 SDHP (95/65)
7 Diamond Push-Ups

INTENSITY:

2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint


Scale as needed.


RESET:
2 Rounds of:
Around the Worlds (45/25)
20 Overhead Walking Lunge (45/25)
Squat Bridge, 60 Seconds