The Pacific Regionals - which includes individual athletes and teams from Australia, New Zealand and Asia - starts today. Follow the action at games.crossfit.com
2 rounds for time:
20 KB Front Squats (2x 24/16kg)
200m KB Farmer Carry (2x 24/16kg)
20 DB Weighted Situps (1x 20/15kg)
20 DB Ground to Overhead...
5 rounds for total reps:
Max reps Bench Press (BW / .75BW)
Max reps Pull-Ups
- If you are capable of 15+ consecutive kipping pull-ups then do Strict "Lynne"
- If you aren't able to do at least 5 reps of either movement to Rx'd standard perform 10 appropriately...
Well done to Kris Corrie who had a big weekend of competition. At Cougars on Saturday he qualified for the Nationals in weightlifting and on Sunday, in the CrossFit Electrify competition, he placed third after the initial workouts were completed but withdrew from the final....
Weightlifting with Paige - 5am, 8.30am, 5pm. Check the Facebook page for details.
Open Gym with April - 4pm Gymnastics. Accessory strength on the rings.
(Optional extra - half reps of the Open Gym met con)
Open Gym metcon
40 Box Jumpovers (24/20")
AMRAP in 3 minutes:
3 Power Cleans (62.5/45kg)
- Rest 1 minute between cycles
- Repeat for 5 cycles
- Begin each new cycle where the last one left off
- Score = Total rounds completed + extras