North Central CrossFit Regionals Day 1: Friday Team Schedule:
Team Event 1: Muscle-up and clean and jerk
9:00 – 9:20 a.m. Heat 1
9:20 – 9:40 a.m. Heat 2
9:40 – 10 a.m. Heat 3
Team Events 2 & 3: Hang squat snatch & handstand walk
10:20 – 10:40 a.m. Heat 1
10:40 – 11:00 a.m. Heat 2
11:00 – 11:20 Heat 3
A. Hang Power clean: 9 Sets
Beg: 8 Sets of 5
35%x5x1
45%x5x1
65%x3x1
75%x3x1
*80-85%X3X5
*Follow each 80-85% set with 1 minute max effort Hamstring Death March with KB/DB
-Rest as needed between sets.
B. 10 Rounds:
1 minute max calorie Row
15 second rest
30 second max clapping pushups
15 second rest
*Recording total calories and total clapping pushups over 10 rounds, 2 numbers.