Just a couple of Outlaws...
BB Gymnastics
20 minutes Snatch technique work from the hang.
Notes: Work from whatever hang position is your worst. Concentrate on turnover and pulling under, NOT JUMPING.
Conditioning
CROSSFIT REGIONALS – INDIVIDUAL EVENT 3
4 rounds for time of:
10 One-arm DB Snatches, 100/70 (scale as needed)
Sprint 200m
Post results to comments.
Congratulations to Amy and Desha on their Half – Marathon! That’s awesome….Now you should go for the FULL
20 minutes Snatch technique work from the hang.
Notes: Work from whatever hang position is your worst. Concentrate on turnover and pulling under, NOT JUMPING.
Conditioning
CROSSFIT REGIONALS – INDIVIDUAL EVENT 3
4 rounds for time of:
10 One-arm DB Snatches, 100/70 (scale as needed)
Sprint 200m
6:57 25# DB
Thanks for running that last 200 with me! I might have quit if you hadn’t kept pushing me. You’re awesome!
Wow!! Fast time!
BB Gymnastics
20 minutes Snatch technique work from the hang.
Notes: Work from whatever hang position is your worst. Concentrate on turnover and pulling under, NOT JUMPING.
Conditioning
CROSSFIT REGIONALS – INDIVIDUAL EVENT 3
4 rounds for time of:
10 One-arm DB Snatches, 100/70 (scale as needed)
Sprint 200m
9:25/ 20# db
Wowsie!! Under 10 minutes!!!
Go Paige!!
Snatch work:
55#
Conditioning
CROSSFIT REGIONALS – INDIVIDUAL EVENT 3
4 rounds for time of:
10 One-arm DB Snatches, 100/70 (scale as needed)
Sprint 200m
Time: 7:24 or 7:34 (30# DB)
That’s awesoe Jen!
25 min. AMRAP in full gear:
3 story climb with hose pack
ladder raise
2 story climb and hose hoist
25 sledgehammers
5 tire flips
100 ft hose advance uphill
4 Rounds
Snatch work:
55#
Conditioning
CROSSFIT REGIONALS – INDIVIDUAL EVENT 3
4 rounds for time of:
10 One-arm DB Snatches, 100/70 (scale as needed)
Sprint 200m
Time: 7:22 / (25# DB)
4 rounds for time of:
10 One-arm DB Snatches, 100/70 (scale as needed) 50#
Sprint 200m
6:03
4 rounds
10 DB snatch (20# med ball squat cleans)
200 m sprint
Time: 7:08
Snatch work:
45#
Conditioning
4 rounds for time of:
10 One-arm DB Snatches,20#
Sprint 200m
Time: 7:19
4 rounds for time of:
10 One-arm DB Snatches, 100/70 (scale as needed) 30#
Sprint 200m
7:12 (Should’ve gone heavier)
It’s good that you know you could have gone heavier. Level testing weight is 35#, you’ll do great
CROSSFIT REGIONALS – INDIVIDUAL EVENT 3
4 rounds for time of:
10 One-arm DB Snatches, 100/70 (scale as needed)
Sprint 200m
7:21 35# DB
4 rounds for time of:
10 One-arm DB Snatches, 100/70 (scale as needed) 20#
Sprint 200m
6:44