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
Saturday, May 10th
Team Event 4 & 5: Thruster and rope climb
9:00 – 9:24 a.m. Heat 1
9:24 – 9:48 a.m. Heat 2
9:48 – 10:12 a.m. Heat 3
Team Event 6: Strict handstand push-up, hang power clean, burpee
10:35 – 11:00 a.m. Heat 1
11:00 – 11:25 a.m Heat 2
11:25 – 11:50 a.m. Heat 3
7pm Mobility with Coach Cara: Focus on, details to come….
A. G.P.P: 3 Rounds not for time
Rope Climbs X 2-3 reps
Strict Handstand pushups X 6-10 reps
Wallballs 2Fer1 X 10
B. Pushpress: 9 Sets
Warmup sets: 45%x5, 55%x5, 65%x3, 75%x3
Working Sets: 5 Sets of 2 @ 80-90% of 1RM
C. For time:
“Fran”
21-15-9
Thrusters 95/65lbs
Pullups
*7 minute cap.
**Compare scores to our last attempt on 2.3.14
Ryan “Working OUT”