ATHLETE 

“Christine”

3 Rounds of
500m row
12 Bodyweight Deadlifts*
21 Box Jumps

*Please weigh-in before the WOD.  You will have time to warm up for this and choose an appropriate weight. If not your bodyweight, consider 1/2-3/4 of your bodyweight and be sure to record your weight and time to compare to six weeks from now!

In preparation for the CrossFit Open, all athletes will be judging each other for this WOD!

Extra Credit Work Post WOD: 8 x 15-20sec L-sits (box, parallelette, hanging from bar, or rings)

**Nutrition Challengers: These will be your 1st “Benchmark” WOD so be sure to make it in today and do your best!  If you can’t make it, be sure to talk to a coach about making it up this week!  WEDNESDAY will be your second Benchmark WOD day so be sure to make it Wednesday!

COMPETITOR

A. “Christine”

3 Rounds of

500m row
12 Bodyweight Deadlifts*
21 Box Jumps

*Please weigh-in before the WOD.  You will have time to warm up for this and choose an appropriate weight.

B. Back Squat 5×5 (Or save for later in the week–up to you!)

REGIONAL

SESSION 1
1. Snatch
With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from behind the neck – use a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from – use a rack
C. 8:00-12:00
work up to a heavy single Hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat

NOTE:  Remember that there is a difference between “Heavy” and”Max”.  Max is everything you have – if it’s ugly, it’s ok.  Heavy means that it is the highest load we can get without loosing technique or positions.  In the slow lifts (Squats, Deads, Presses – and variations) there should never be a miss on “Heavy” days.  In the fast lifts (Snatch, Clean, Jerk – and variations), there maybe be 1 or 2 misses due to lack of focus, but not because of load.  I don’t like to put percentages on “heavy”, but if I had to they would typically be in the low 90% range.

2. Conditioning
2 Rounds for time of:
30 Overhead Squats, 135/95
30 TTB
10 Squat Snatch, 135/95
10 Bar MU

3. Strength Accessory
3×5 Back Rack Bulgarian Split Squats

4. Gymnastics Pulling
5 Giant Sets of:
3 L-Sit Strict Pull ups
2 Strict Ring Muscle ups
1 Weighted Strict Pull up
rest 2 mins between rounds

5. Midline Conditioning
For time:
50 GHDSU
75 Hip Extensions
25 GHDSU
50 Hip Extensions