GW
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1) INDIVIDUAL EVENT 3 – 2012 (http://games.crossfit.com/workouts/regionals/2012)
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Four rounds for time of:
10 One-arm dumbbell snatches (100 / 70 lbs i.e. 45 kg / 31,7 kg)
Sprint (60 m – 2×30 m shuttles)
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Score = Time
GWM
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Trigger/Warm-up/Mobilise/Activate
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1a) Rack or Block Jerk (Split) – Take 8 min to work up to a max for the day from the Front Rack and then take an extra 5 min to find your max for the day from the Rear Rack (Not necessarily a […]
WM
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Trigger/Warm-up/Mobilise/Activate
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1a) OHS – 3-3-3-3-3
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1b) OHS – 1,25X BW for 15 Reps OR 15 RM (if you cannot complete on 1,25xBW)
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Score = Load & Reps
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then…
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2) Complete the following for […]
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Trigger/Warm-up/Mobilise/Activate
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1) Practice Weighted Pistols/Pistols for 7 min
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2) AMRAP the following heavy “Mary” for 10 min:
5 Deficit Handstand push-ups (2 x 20 kg bumpers each side)
10 1-legged squats (24 kg / 16 kg)
15 C2B Pull-ups […]
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1) Clean (squat clean) & Jerk (any) Ladder – Complete the following for time:
5 on 70 kg / 42 kg
4 on 80 kg / 48 kg
3 on 90 kg / 54 kg
2 on 100 kg […]
MG
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Trigger/Warm-up/Mobilise/Activate
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1) L-sit Pull-up’s – Max Reps x 5 sets
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* 90 sec rest btwn repeats
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Score = Total Reps
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Scaling – Knee tuck Pull-up’s OR Pull-up’s and 1 x Max L-sit or Tuck sit hold (Record reps […]
