Deadline to order CFD Regional Spectator shirts: Wednesday, April 30th, 2pm! Get in your orders soon.
Get your CrossFit Defined Regionals Spectator shirt here!
Get your CrossFit North Central Regionals Tickets here!
A. Conventional Deadlift:
10 sets of 5 with pace.
Pace: 222x, 2 seconds up, 2 second hold in full extension, 2 seconds down, touch and go!
B. Volume: E.O.M.O.T.M: 16 Rounds
Odd minutes: Hang Power Cleans 95/65lbs x 30 ON/30 OFF
Even minutes: Lateral Jumping Lunges x 30 ON/30 OFF
*Recording lowest scored round overall
Volume Work:(V) On all Odd minutes, perform max reps hang power cleans for 30 seconds, rest 30 seconds. On all Even minutes, perform max reps lateral jumping lunges for 30 seconds, rest 30 seconds. Rotate between the 2 stations for 16 minutes or 8 rounds at each station.