Weightlifting

Snatch Balance 1-1-1, 4x1

Notes
Build over the first three sets. The weight you used on the third set should be repeated for the remaining four sets. Aim to find a weight which is challenging, but manageable with sound mechanics. If available, use blocks to save your shoulders.

Weightlifting Endurance

CrossFit Games Regionals Event 16.1

For Time:
10 Squat Snatch, 185#/135# (must be completed by 2:00)
8 Squat Snatch, 205#/145# (must be completed by 4:00)
6 Squat Snatch, 225#/155# (must be completed by 6:00)
4 Squat Snatch, 245#/165# (must be completed by 8:00)
2 Squat Snatch, 265#/175# (must be completed by 11:00)

Notes
Follow 2016 Regionals standards as closely as possible.

Strength

Back Squat 4x3 @ 85% of 6RM

Gymnastics

30 Muscle-Ups For Time

Sport

On a running clock, perform a 10' Prowler Push (+140#/+90#) the first minute, 20' the second minute, 30' the third minute, 40' the fourth minute, etc, until you can no longer keep up with the clock.

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