Anders tossing around some squat cleans at the European Regional for MFT client Team Spartan Mentality out of Denmark.
1. Squat Clean 5-5-5 AHAP (Drop each rep and reset)
2. For time:
4 Rope Climbs
Run 200m
10 Front Squats 225/135
Run 200m
4 Rope Climbs
3. Row 2k
Nick Brown – Northeast Athlete – Stone Coast CrossFit
1. In seven minutes find 2RM OHS from the ground.
2. EMOM for 10 rounds – 50m Sprint
3. AMRAP 8 Minutes
10 HPSU
8 Toes to Bar
6 Shoulder to OH 160/100
A lot of thoughts and comments to make about all of our competitors this weekend which we will post early in the week. Tonight would just like to say Nick Brown, Kyle Sikes, and Team Spartan Mentality are fucking awesome. Super proud.
1. 1×5 Deadlift at 90% of your 5RM you found last week. You read that right. One set of five.
2. Two Rounds
30 Wallballs
30 CTB Pull-ups
30 Pistols w/10# vest
30 DB Snatch 70/50
Rest 30 Seconds between rounds
Regionals test day Week 6
1. Find 4RM OHS from rack
2. For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)
1. Axle Push Jerk 5-5-5 Increase weight each set. Start heavier than 160#
After finishing rep #5 Complete 10 walking lunges with weight.
2. For Time
Run 400m
12 Front Squat 225/135
Rest 30 Seconds
Run 400m
9 Front Squat 225/135
Rest 30 Seconds
Run 400m
6 Front Squat 225/135
1. 5-5-5 Touch and Go Squat Clean AHAP
2. 25-20-15 HSPU
Row 400m after each HSPU set
Rest 30 Seconds after HSPU and row are both completed each round
As you can probably tell you are all along for the ride with the regionals athletes. That means at some point you should sneak in the regionals workouts to find out where you’re at compared to the top dogs in your region. Our offseason program officially starts June 17th.
1. In seven minutes find your 1RM OHS from the ground. No racks.
2. 3 Rounds
Run 200m
7 Burpee Muscle Ups
4 Squat Cleans 225
Rest 30 Seconds between rounds
1. Find 5RM touch and go Deadlift
It should be strong, smooth, pretty, etc. Any deviation from a strong back angle is too much weight.
2. 3 Rounds
25 Thrusters 55/50
15 Toes to Bar
Rest 30 Seconds Between Rounds
1. Find your 1RM clean and jerk in seven minutes
*Clean, to back rack, to OHS grip behind the neck jerk.
2. Row 1k
Rest 30 seconds
50 Thrusters 45 w/10# vest
Rest 30 seconds
30 Pull-ups w/10# vest
We will program this weekends work based on the final WOD announcements.