Heather Bergeron.
Picture courtesy of games.crossfit.com
Regional 1: May 17-19
REGIONAL DAY TWO
REGIONAL TWO: May 24-26,
MORNING SESSION:
1. Deadlift
21 unbroken reps, 315/205
2. Burpee MU
If your 30 rep time was under 5:30 minutes - complete 20 reps for time
If your 30 rep time was 5:30 - 7:00 - complete 25 reps for time
If your 30 rep time was over 7:00 - complete 1 rep every 15 seconds for 7 minutes
AFTERNOON SESSION
3. For Time:
1,000m Row at Jackie Pace
followed by 3RFT:
12 DBS, 70/53
15 BJ, 30/24
Schedule:
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
REGIONAL THREE: May 31-June 2
MORNING SESSION:
1. Deadlift
21 unbroken reps, 315/205
rest 1 minute
10 unbroken reps, 315/205
2. Burpee MU
If your 30 rep time was under 5:30 minutes - complete 20 reps for time
If your 30 rep time was 5:30 - 7:00 - complete 25 reps for time
If your 30 rep time was over 7:00 - complete 1 rep every 15 seconds for 7 minutes
AFTERNOON SESSION
3. For Time:
1,000m Row at Jackie Pace
followed by 3RFT:
12 DBS, 70/53
15 BJ, 30/24
Schedule:
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
REGIONAL FOUR: June 7-9
MORNING SESSION:
1. Deadlift
21 unbroken reps, 315/205
rest 1 minute
10 unbroken reps, 315/205
2. Burpee MU
If your 30 rep time was under 5:30 minutes - complete 20 reps for time
If your 30 rep time was 5:30 - 7:00 - complete 25 reps for time
If your 30 rep time was over 7:00 - complete 1 rep every 15 seconds for 7 minutes
AFTERNOON SESSION
3. For Time:
1,000m Row at Jackie Pace
followed by 3RFT:
12 DBS, 70/53
15 BJ, 30/24
Schedule:
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
1. 285# (Teams weight at 275#)...11/10 rest 1 minute 10
ReplyDelete2. Partner WOD of 3 burpee muscle ups per person in 7 mins time cap: 38 muscle ups
3. 12:09
Row 3:51
Used 32 kg KB instead of DB
Regional 2:
ReplyDelete1. Skipped
2. 25 BMU for time (5:39)
3. - Row in 3:44
Delete- Driveway Dog Sled Push subbed for box jumps
- Time: 13:10
4. in place of the morning deadlifts:
EMOM 7:
- 15 Back Extensions
Regional 2:
ReplyDeleteMorning session
1. 315#: 7-7-4-3
2. 25 BMU FT- 4:20, 30sec rest and finished the 30 at 5:52
1 Only got 19 reps @275 before I got exertion headache. Anyone ever get these. I got one about a year ago. it lasted for a week excruciating pain whenever I exerted my self. Thankfully this one went away. Pretty quick.
ReplyDelete2 Burpee muscle up every 15 sec for 7 minutes.
3 10:24
1000m row @ 3:41
60# kettlebell
Regional WODs Day Three
ReplyDeleteWOD 5: Got to 30 ft of Walking Lunges w/ axle - RX - TTB were slow because kipping wasn't really possible with my hands all torn up :(
WOD 6: 9:04RX
2. 10:11 rxd. Row: 3:32.3
ReplyDeleteRegional WOD 6: 18 shoulder to overhead
ReplyDeleteRegional WOD 7: epic fail. Was fine with rope claims but just couldn't get squat cleans today. Got my but handed to me on these WODS.