Maggie.
FITNESS
A.
Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
For time:
Row 2000 Meters
50 Squats
AIM
CrossFit Games 2012 Regionals Event 4
For time (or as many reps as possible in 20 minutes):
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
Try and keep the weight as prescribed, and work through as much as possible within the time cap.
SPORT
A.
5 sets of:
Snatch x 1.1 reps
(rest 10 seconds between singles)
Rest 2-3 minutes
B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 60-90 seconds
Toes to Bar x 6-10 reps
Rest 60-90 seconds
C.
“Jackie”
For time:
Row 1000 Meters
50 Barbell Thrusters (45 lbs)
30 Pull-Ups