1. Warm-up
Banded Glute Activation
then
3 Rounds
40ft Handstand Walk
10 Light Good Mornings

2. Strength
EMOM 5 minutes – 6 Touch and Go Deadlift @70%

3. For Time:
60/50 Cal on Rower
50 Alt. Pistols
40 OHS 95/65
30 Burpees to 12″ target

1. Warm-up
Run 800 meters
Then
30 Alternting Lateral Squats
15 Light Squat Jerks w/ pause in bottom or close grip OHS

2. Strength
Touch and Go Squat Snatch 8×2 AHAP

3. Met-Con
AMRAP 20 Minutes:
Row 20/15 Calories
20 Shoulder to Overhead 115/75lbs
20 Box Jump Overs 24/20″

1. Warm-up
2 Steady Rounds:
20 Goblet Squats
15 GHD Sit Ups
then
2:00 Squat Hold

2. Strength
Back Squat 4×5 @72.5%
No oly’s, belt, or sleeves. Clean up your movement.

3. 5 Rds for time
15/10 cal on Rower
6 Bar M-ups or 8-10 Strict Pullups (Personalize)

1. Warm-up
6 Rounds
:30 on :60 off
Nose and Toes Handstand Hold
Then
30 Steady Empty Bar Thrusters
PVC, Back twist, Leg swings

2. Strength
“Touch and Go” Push Jerk 4×4

3. Met-Con
EMOM for 15 Minutes (personalize)
10 Toes to Bar
1 “Heavy” Squat Clean

4. Stretch

Warm up – 200 RT, Leg Swings, Back twist, PVC

A. 2016 CrossFit Games Regionals Event 7
For time:
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb
M 95 lb. F 65 lb.
Time cap: 6 min

Rest 5 mins plus

B. For Time 100 Kipping HSPU
Complete 10 alt. Pistols on every break

Warm up
5 min continuous, working thru
2 push up, 4 sit up, 6 squat
20 spider stretch
20 knee hugs
Back twist
PVC good morning
PVC pass thru
Leg swing

A- For time (inc. all rest periods)
21 cal row
21 CTB
Rest 90 sec
18 cal row
18 CTB
Rest 90 sec
15 cal row
15 CTB
Rest 60 sec
12 cal row
12 CTB
Rest 60 sec
9 cal row
9 CTB

B- 4 rounds E.3M.O.M
60 sec wall squat
200m run

C- Not For Time
100 Hollow Rock

1. Warm-up
Banded Glute Activation
then
AMRAP 4 Minutes
10 KB Swings 70/53lbs
10 Burpees to 6″ Target

2. Strength
EMOM 5 minutes – 5 Touch and Go Deadlift @70%

3. Met-Con
2016 CrossFit Games Regional Event 6
For time:
800 meter run
100-ft. handstand walk – or 5 wall walks
10 overhead squats
400-m run
50 burpee box jump
5 overhead squats
M 225 lb. F 155 lb.
Time cap – 16:00

https://venatorathletics.com/1741/

1. Warm-up
20 PVC Pass Throughs / Back twist
then
21-15-9
Empty Bar Overhead Squats
Low Box Jumps

2. Strength
Touch and Go Power Snatch – 8×2 AHAP

3. Met-Con
AMRAP 15 Minutes
60 Double Unders
20 Calories on Rower
20 Front Rack Walking Lunge Steps 135/95

Warm up – 200 RT, Leg Swings, Back Twist, PVC

A. Row 3,000 meters

B. “JT”
21-15-9
Kipping HSPU
Ring Dips
Push ups

C. Stretch

1. Warm-up
2 Steady Rounds
10 Light Front Squats
Row 20 Calories

2. Strength
6×3 Squat Clean and Split Jerk – Start @70% and Work up

3. Met-Con
5 Rounds for time
7 Squat Snatch 155/105lbs
14 GHD Sit Ups or V ups
21m Handstand Walk or 3 Wall Walks