Take Friday night off and let your kiddos hang with CrossFit OIB Kid’s Coach, Kerri!
FITNESS & AIM
A. Four sets of:
Back Squat x 4-6 reps @ 30X0
Rest 60 seconds
Powell Raises x 8-10 reps each @ 2020
Rest 60 seconds
B. In teams of three, with only one person working at a time, complete as many rounds and reps as possible in 15 minutes of:
20-Yard Bear Crawl
5 Man-Makers
SPORT
A. Take 15-20 minutes to build to a heavy Hang Snatch, and then…
“2014 Regionals Event 1″
Athletes get only 3 attempts to find their 1-RM Hang Snatch:
0:00-2:00 – Attempt # 1
2:00-4:00 – Attempt # 2
4:00-6:00 – Attempt # 3
Rest until the running clock hits 8:00, and then…
“Regionals Event 2″
Handstand Walk x Max Effort
Perform both of these events exactly as they would have been performed at Regionals.
B. “2014 Regionals Event 3″
Three rounds for time of:
50 Alternating Pistols
7 Muscle-Ups
10 Hang Power Cleans (175/115 lbs)
*If you know that this is too many pistols for you,reduce the volume and simply note that you did so when you record your results. If you cannot complete this event within the time cap, adjust the volume and don’t let your ego get the better of you.
CROSSFIT MOMS
Advanced
3 rounds
7 overhead squats #45
7 front squats #45
7 back squats #45
Intermediate
3 rounds
6 overhead squats #25
6 front squats #25
6 back squats #25
Beginner
3 rounds
5 overhead squats pvc – #15
5 front squats pvc – #15
5 back squats pvc – #15