Weightlifting

Jerk with 2 Count Pause in Split 3-3-3, 3x3

Notes
Build over the first three sets to a weight which is challenging, but managable. Repeat that weight for the remaining three sets. Each set must be completed in no more than twenty seconds total, from dipping to begin the first rep to standing fully with the third rep. Make sure the pause is a full two count. You will be building on this for four weeks, so be sure to leave room in the tank. To be clear: these are from the front rack.

Strength

Back Squat 6x5, use 8RM load

Sport

1) AMRAP 10:
20 GHD Sit-ups
5 Squat Cleans, 205#/145#

2) CrossFit Games Regionals Event 14.6
For Time:
50 Calorie Row
50 Box Jump Overs, 24"/18"
50 Deadlifts, 180#/120#
50 Wall Ball, 20#/14# to 10'
50 Ring Dips
50 Wall Ball, 20#/14# to 10'
50 Deadlifts, 180#/120#
50 Box Jump Overs, 24"/18"
50 Calorie Row

Notes
Regionals 14.6: Follow 2014 Regionals standards as precisely as possible, including 21 minute timecap.

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