Main – CrossFit L2

Front Squat (3×5)

New Set Every 2 Minutes
40%
50%
60%

Metcon (AMRAP – Rounds and Reps)

As Many Rounds As Possible In 20 Minutes
Run 200m
5 Power Cleans 205/135
5 Burpee Muscle Ups (Rings)…

Main – CrossFit L2

Deadlift (3×5)

New Set Every 3 Minutes
40%
50%
60%

Metcon (Time)

5 Rounds For Time
40m Overhead Barbell Carry 185/115
30 Wall Ball
Farmers Carry 100m 53/35

Snatch- 3 position (7 x (1-high hang, 1-

Main – CrossFit L2

Skill Set #1 (No Measure)

100 Double unders
10 Strict pull-ups
10 Strict handstand push-ups
10 Dips
10 Muscle-ups
5 Rope climbs

Bench Press (3 x 5)

New set every 2:00
Set #1 40%
Set #2 …

Main – CrossFit L2

3 Burpees Every :15 Seconds x 15 Rounds (No Measure)

3 Burpees Every :15 Seconds x 15 Rounds

Back Squat (3 x 5)

New set every 2:00
Set #1 40%
Set #2 50%
Set #3 60%…

Main – CrossFit L2

Front Squat (5×3)

work up to a heavy triple
new set every 2 minutes

Metcon (Time)

25 Minute Time Cap
10,9,8…1
Back Squat 185/115
Muscle Ups

…

Today I’ve been able to reflect on this past weekend at Regionals, as well as this past year. I’m not a great writer or one for lengthy blog posts but these events usually get one out of me. Regionals are …

Main – CrossFit L2

Deadlift (5,3,1)

5@ 75%
3@ 85%
1+ @ 95%
New set every 3 minutes

Power Snatch (5×1)

new set every 2 minutes
progressive ramp up

Metcon (Time)

4 Rounds for Time
20 Ab Mat Sit Ups…

Main – CrossFit L2

Bench Press (5,3,1)

5@ 75%
3@ 85%
1+ @ 95%
New set every 2:00

Metcon (Time)

3 Rounds for Time
3 Rope Climbs
7 Push Jerks 185/115
21 Burpee 6″ Jump and Touch

…

Main – CrossFit L2

Back Squat (5, 3, 1)

5@ 75%
3@ 85%
1+ @ 95%
New set every 2:00

Accessory

7 min to complete
3×15 Banded Good Mornings

Metcon (AMRAP – Reps)

15 Minute Running Clock
Max Reps
1 …

Main – CrossFit L2

Clean (5 x 1)

Ne set every 2:00
Progressive

Metcon (Time)

For Time:
9 Snatches 155/105
Row 2k
15 Snatches 155/105
Row 1k
21 Snatches 155/105
Row 500 M

…