Strength:

Take 15 minutes to work up to a heavy 3RM for a back squat.

Workout Of the Day (conditioning):

-6 Rounds-

In 2 minutes complete as many rounds as possible of:

10 Box jumps

10 Air squats

10 KB swings

Rest 2 minutes

-Pick up where you left off at the start of each new round.

D1: 24″/20″—70/53

D2: 24″/20″—53/44

D3: 20″/18″—35/26

Regionals are at the Del Mar fair grounds this year! Who’s ready?!?!

Strength:

5 sets,

Strict Press x 5 reps

Rest 15 seconds

Hollow rocks x 10-15 reps

Rest 1-2 minutes

Workout Of the Day (conditioning):

2 Rounds for time-

100 double under’s

50 push press

25 toes to bar

D1: double under’s—95/65—t2b
D2: double under’s—75/55—knee’s above hip
D3: lateral bar hops—45/35—Abmat sit ups

Congratulations to Connor Martin and Camzin on their recent engagement! We wish you both all the love and happiness in the years to come!!!!

Strength:

5 sets
Front Squat x 4-6 @ 3010
Rest as needed

Workout Of the Day (conditioning):

For time

800m run
15 Thruster
15 Pull-ups
400m run
15 Thruster
15 Pull-ups
200m run
15 Thruster
15 Pull-ups

D1: 95/65–Pull ups
D2: 95/65 or lighter–pull up progressions

Strength:
Back Squat 5-5-5+
(65-75-85%)
*ADD 10lbs to 1RM

Workout Of the Day:
“Cow.. aka half Bull”
2 rounds for time
100 Double Unders
25 OHS (135/95) (115/75)
25 Pull ups
Run 800 meters

Miranda Oldroyd
CrossFit HQ Staff

Strength:
5 rounds of
Bench Press 5 Reps (elite:BW+20lbs/.75XBW) (Adv:BW/.50XBW)
10 Ring dips or 5 muscle Ups (optional)

Workout Of the Day:
250m run
15-10-5
KB swing (53/35)
Burpee Box Jump (24/20)
400m run
5-10-15
Burpee Box Jump
KB swing
250m Run