Day two of CrossFit Regional Games South East
Good luck to all the athletes participating.

WOD
10 RFT
5 Push Up
10 Push Press 75/55
15 Sit-Up

When: SATURDAY May 25th, 2013 @ 9am
What: Sheaffer Strength – Strong Man
(Nicole S. & Nick S.)
Who: CFCVI Members Only
Where: Address posted at the BoX

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You can watch the South East Regional Games Live

http://games.crossfit.com/video/setup-south-east-regional

Warm-Up
2 rounds not for time
10 Hand Clap Push-up
10 sit-ups
10 superman
10 spider-man

Strength Skill
Snatch
10×2 pick load (this is not 1RM)

MetCon
Individual Event 5 for CF Regionals
21-15-9 reps for time of:
Deadlift (Rx+ 315/205 lbs) (Rx 270/165)
Box jump (30/24 inch)

http://games.crossfit.com/workouts/regionals

Beginners
Practice Snatch

21-15-9 reps for time of:
Kettle-Bell Swings choose load
Box Jump

Warm-Up
400m Run with Jump Rope
Then
x 2
5 High Pull 35/45
5 High Hang Clean 35/45
5 Hang Squat Clean 35/45

Strength
In 15 Minutes Find
Back Squat 1 RM

MetCon

Complete For Time:
“The Crippler”
30 Back Squat at 75% 1RM or Body Weight (athletes choice)
1 Mile Run

Beginners
5×5 Back Squat at 70% Effort
Do not attempt 1RM

3 RFT of:
15 Back Squat 115/75
400m Run