Competitor 1&2
Team Training
_________

Weightlifting
Snatch
80% 3×2
85% 2×2

Clean + Jerk
80% 2+1, 1+2, 2+1
85% 1+2, 2+1

Back Squat
85% 4×3

Bench Press
5×5 -choose weight-

11016786_10205882598318443_7813846384849206906_n

CrossFit
For load:
Push Press 5-5-3-3-3
(make consistent increases)

AMRAP 11:00
3 Handstand Push-ups
5 Box Jumps 24/20
7 Pull-ups
9 Kettlebell Swings 53/35
_____________

Competitor 1
Power Snatch from blocks (BK)
75% 1×3
80% 2×2
85% 3×1

Drop Snatch
70% 2×3
80% 3×2

Clean Pull from blocks (BK)
110% 4×3

For load:
Bent Dumbbell Row 15-12-9-6
(rest 1:30)
______________

Competitor 2
Active Recovery
______________

Weightlifting
Snatch
80% 3×2
85% 2×2

Clean + Jerk
80% 2+1, 1+2, 2+1
85% 1+2, 2+1

Back Squat
85% 4×3

Bench Press
5×5 -choose weight-

1908183_10205175776526872_7744837537716867494_n

CrossFit
Rest
________

Competitor 1
Rest
________

Competitor 2
Rest
________

Weightlifting
Push Press + Power Jerk + Split Jerk
90% 1+1+2, 1+1+2, 1+1+2, 1+1+2, 1+1+2

Speed Squats
70% 6×2

Good Morning
4×5 -choose weight-

Weighted Dips
4×8 -choose weight-

GHD Situps
4×10 -choose weight-

1966846_795268973843840_8132462924845541965_n

CrossFit
For load:
Front Squat 5-5-3-3-3
(add 10lbs/5lbs)

5 rounds for time:
1 Rope Climb
7 Thrusters 95/65
21 Double unders
___________

Competitor 1
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1

Snatch Pull from block (BK)
100% 2×3
110% 3×2

Back Squat
75% 1×3
80% 2×2
85% 3×1

For load:
Every 2:00 for 10:00
4 Weighted Bar Dips
(add 10lbs/5lbs every set)
____________

Competitor 2
Active Recovery
____________

Weightlifting
High Pull + Block Clean (below knee)
80% 1+2, 1+2, 1+2
85% 1+1, 1+1

Clean Pull (max shrugs after final rep)
105% 4×3

Front Squat
85% 4×3

Drop Snatch
4×3 -choose weight-

AMRAP (1:30)
Abmat situps

EZREGIONAL

CrossFit
For load:
Hang Power Clean 5-5-3-3-3
(add 10lbs/5lbs)

5 rounds for time:
5 Power Cleans 135/95
10 Bar Facing Burpees
____________

Competitor 1
Jerk
70% 1×3
75% 1×3
80% 2×2
85% 3×1

Power Clean from blocks (BK)
70% 2×3
75% 2×2
80% 3×1

Push Press
70% 2×3
80% 3×2

For time:
50 Partner Med Ball Sit-ups 20/14
(partners lock legs)
_____________

Competitor 2
Active Recovery
_____________

Weightlifting
Power Snatch
80% 2×2
85% 3×2

Power Clean
80% 2×2
85% 3×2

Snatch Deadlift (slow)
90% 4×3

Snatch Push Press
4×5 -choose weight-

Barbell Situps
4×5 -choose weight-

11013528_842361225818703_346228840242521248_o

CrossFit
For load:
Bench Press 8-8-5-5-5
(add 10lbs/5lbs)

“Half Murph”
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
______________

Competitor 1
Snatch
70% 1×3
75% 1×2
80% 2×1
85% 3×1

Clean Pull
100% 2×3
110% 3×2

Front Squat
75% 1×3
80% 2×2
85% 3×1

For load:
Every 2:00 for 10:00
4 weighted dips
(Make consistent increases on each set)
______________

Competitor 2
Active Recovery
______________

Weightlifting
High Pull + Block Snatch (below knee)
80% 1+2, 1+2, 1+2
85% 1+1, 1+1

Snatch Pull (max shrugs after final rep)
105% 4×3

Pause Squat
70% 5×3

Strict Pullups/Lat Pulldowns
4×8 -choose weight-

Strict T2B
4×10

2015regionals

“As you search for a person, place, or thing, be prepared to continue your quest, should the end result not yield your desired outcome. Enjoy the process and you’ll avoid disappointment…!”
― James A. Murphy

Competitor 2
Regionals Day 3

For time in team of 3: (cap 25)
50 GHD sit-ups (each)
50 Ring Muscle-ups (total)
50 Hang Power Clean 205/135 (total)
(Women and then men)

With a partner for time:
30 Cal Row/DL Hold 315/205
30 Strict HSPU/HSPU Hold
30 T2B/Hang
50′ OH Walking Lung 155/105
(Any order)

11187446_10205175796447370_5067971412646959904_o“Light weight!”
~Bad Andy

Competitor 1
Clean + Jerk
70% 2+2, 2+2
75% 2+1, 1+2
80% 1+1, 1+1, 1+1

Snatch High Pull from blocks (BK)
75% 4×3

For total reps:
Every 2:00 for 10:00
1 Ring MU + Ring Dips
(choose reps prior to start. unbroke)

2 rounds for time:
15 Wall Ball Shots 20/14
15 Pull-ups
15 Kettlebell Swings 53/35
15 GHD Sit-ups
15 Burpees
________________

Competitor 2
Regionals Day 2

For total time: (cap 20)
1 Male/1Female
0.5-mile run
50 10′ wall-ball shots 20/14
~then~
1 Male/1Female
0.4-mile run
40 wall-ball shots
~then~
1 Male/1Female
0.3-mile run
30 wall-ball shots

6:00 to establish: (1:00 each)
1 RM Snatch

(rest 2:00)

Relay for time of: (cap 7:00)
6 x 100-ft. handstand walk
________________

Weightlifting
Snatch
80% 3×2
85% 2×1

C&J
80% 2+1, 1+2, 2+1
85% 1+1, 1+1

Back Squat
80% 2×4
85% 3×3

Bench Press
5×5 -choose weight-

11020744_10205770079585545_4420986861375909989_n

CrossFit
For load:
Push Press 5-5-3-3-3
(add 10lbs/5lbs)

7 rounds for time:
3 Power Clean 135/95
4 Handstand Push-ups
5 Wall Ball Shots 20/14
~then~
100 Double unders
_______________

Competitor 1
Power Snatch from blocks (BK)
70% 2×3
75% 2×2
80% 3×1
based on power snatch 1RM

Snatch Push Press + Overhead Squat
70% 3+3, 3+3
75% 2+2, 2+2
80% 1+1, 1+1
based on snatch 1RM

Clean Pull from blocks (BK)
100% 2×3
110% 3×2

For load:
Bent Dumbbell Row 10-10-10-10
(rest 1:30)
________________

Competitor 2
Regionals Day 1

With a partner for time: (cap 20)
Partner Deadlift 410lbs
CTB Pull-ups (sycronized)
*M/F pair 1 completes 45 reps
*M/F pair 2 completes 27-18 reps
*M/F pair 3 completes 21-15-9 reps

In teams of 3 for total time: (cap 25)
175 snatches 75/55
25 rope climbs
115 thrusters 115/75
(men go first)
__________________

Weightlifting
Rest

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CrossFit
Rest
___________

Competitor 1
Rest
___________

Competitor 2
Travel to Regionals
__________

Weightlifting
Push Press + Power Jerk + Split Jerk
85% 2+1+1, 2+1+1, 2+1+1, 2+1+1, 2+1+1

Speed Squats
70% 6×2

Good Morning
4×5 -choose weight-

Weighted Dips
4×8 -choose weight-

GHD Situps
4×10 -choose weight-

11155168_10205175787887156_7817918356682186504_o