June 2015

A. Push Press 2×70% 2×72.5% 4×5 @ 77.5% B. strict press build to a 5rm + 2×5@90% C. weighted tabatta plank holds :30/:15

A. Back Squat 2×70% 2×72.5% 4×5 @ 77.5% B. “Snake Bite” 21-15-9 sq snatch 95/63 c2b

Teams of 2 AMRAP 20 Wall Ball (1-2-3-4-5-6-7-8-9-10, etc) Run to wall one partner at a time, do wall balls ball Walking Lunge Back Then partner #2 goes then.. 4k partner row

A. Deadlift 3x 65% 3x 70% 3×8 @ 72.5% B. “pick your poison” thursters pull-ups (heavier you can do with weight, less reps your have. You decide your fate.) 5-1 (175/115) 6-1 (155/105) 7-1 (135/95) 8-1 (115/75) 9-1 (95/65) 10-1 (75/55) 11-1 (55/45) 12-1 (45/35) courtesy of “Crossfit 208

Tabatta” Agility ladder bounding leaps 4-5 increasing in height if they can (do full tabatta at each station full) B. work up to a high box jump C. run 400m run 400m run sand bag 400m run

A. Back Squat 3×65% 3×70% 3×8 @ 72.5% B. 10 min AMRAP “Short and sweet” 15 med ball cleans 10 wallballs 5 burpees

Event 3 from Regionals (26:00 minute time cap) 1 mile run 50 OHS 135/93 100 sit-ups (GHD comp people) 150 du’s 50 sumo deadlifts high pull 135/93 100 box jump overs