Thursday the 25th

CrossFit Northern California Regional 2012

I.
3  Rounds
12 Single-Leg Kettlebell Deadlifts
12 Calorie Row
12 Perfect Kipping Handstand Push Ups

II.
Deadlift – 1×5 HEAVY

III.
Power Snatch 1RM (10)
Then
Low Hang Squat Snatch 1RM (10)
Make sure you lower the weight after the first 1RM and work up again with the low hang snatch to ensure proper form.

IV.
Sprint 100m x 5
Rest 60s

V.  Please choose ONE of the following based on perceived weaknesses.

Va.
AMRAP (7)
10 Box Jump Overs 24/20″
2 Hang Power Snatch 115/75#
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.

Vb. 
Pendlay Row – 4×10 Heavy

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Filed under crossfit, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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