• 2011 CrossFit Regionals Event 5

    December 1, 2017

    FRIDAY!

    A) SWOD: (35:00) For Time!
    Goal: Sub 10:00

    Courtesy of the 2011 “CrossFit Regionals” event 5!

    21-15-9: Deadlifts & Box Jumps

    Strategy:
    DL: 6/5/5/5 – 5/5/3/2 – 3/3/3
    Box Jumps: Keep a Consistent pace throughout the workout!

    COMPETITOR:
    Deadlifts #315/205
    Box Jumps “30/24

    RX:
    Deadlifts #265/175
    Box Jumps “24/20

    PERFORMANCE:
    Deadlifts #215/135 (#185/125, #165/115)

    Box Jumps “24/20
    (weighted Steps #25/15 DB’s)

    MOD: For Time!
    Goal: Sub 13:30

    21-15-9-6-3
    Deadlifts #155/105 (#135/95)
    Box Jumps “24/20
    Calorie Bike

    Then, if there’s time…

    B) Core Work!
    To be done on your own or with a fellow athlete (but not as a partner workout)….

    4×20 Russian Twists #14/12 (#12/8)

    4×30 Bicycle Kicks

    (EMOM) 4×1:00 Plank Hold (on elbows)

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