FITNESS & AIM
A. Four sets of:
Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each/arm @ 2012 *tough
Rest 2 minutes between each arm/set
B. Three sets of:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds
SPORT
A. “CrossFit Regionals 2015 Events 4 & 5″
For time:
Handstand Walk 250 feet
Time cap: 3 minutes
Rest until the clock reaches 5:00, and then…
Two sets, each against a 20 second clock, to establish a 1-RM Snatch
Rest 80 seconds between the two sets
Rest until fully recovered, and then…
B. “Randy”
For time:
75 Power Snatches (75/55 lbs)
*Move the barbell 5 feet forward every 25 reps.
**Mark off a 42″ width on your bar with tape and keep your hands inside those marks to simulate the short barbells used at Regionals.