Thursday, May 16, 2013

 

THE 2013 SOUTHERN CALIFORNIA REGIONALS START TOMORROW! THE GYM WILL ONLY BE OPEN FOR THE AM CLASS AND CLOSES FOR THE WEEKEND AFTER THE 8:30AM CLASS. COME OUT AND SUPPORT TEAM SOCAL AND CHRISTINA. A GROUP OF MEMBERS WILL BE MEETING AT THE GYM AT 8AM TO CARPOOL TO DELMAR. MAKE SURE TO ROCK YOUR CROSSFIT SOCAL GEAR! LET'S REPRESENT SOCAL!

 

TODAY'S WORKOUT:

 

Skill – Box jumps, 3 x Max effort box jumps in 1 minute (24"/20")

Lift – Every minute on the minute for 8 minutes: Deadlift+touch-&-go squat clean+jerk @75% or heavier 1RM clean&Jerk

 

WOD – ½ “2013 Regionals individual workout # 4”

 

50 Wall balls 20/14
50 chest to bar pull ups
50 pistols
50 single arm DB snatch 70/50#  *

*may use equal poundage kettle bell for snatch. KB must touch ground between each rep
Level 3: Rx
Level 2: 20/14#, standard pullups, 50/35#
Level 1: choose weight, ninja pistols

 

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