2013 CrossFit Regionals Day 1

Workout of the Day for Thursday May 16, 2013

A. “Jackie”
Row 1,000 meters
50 Thrusters, 45 pounds
30 Pull-ups


B1. 3 Rep Overhead Squat Ladder (7 min time limit)
Rest 2 minutes
B2. 30 Burpee Muscle-ups* (7 min cap)

*If you can’t do a muscle-up, do 30 Burpees, 30 pull-ups, then 30 dips as fast as possible or for as many reps as possible in the 7 minutes.

B1. Note: For this event, the athlete will have 7 minutes to perform 3 overhead squats at increasing weights to the highest weight possible. Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of plates. It will be the athlete’s responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments.

Athletes will not have a rack, but may get the barbell into the overhead position using any technique they choose. If the athlete uses a full squat snatch to get the weight overhead that will count as the first repetition, as long as all the overhead squat requirements are met.  After a squat snatch, the athlete must perform two additional overhead squats to complete the set.

Men’s starting weights (pounds):  135, 185, 225, 255
Women’s starting weights (pounds):  85, 125, 155, 175

After the 7 minutes is up, athletes will have 2 minutes to transition to the muscle-up rings before the start of Event 3.

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