Friday

Squat
EMOMx10: 1 Back Squat

Conditioning
AMRAP 10:
10 Power Snatch, 105/75
10 Burpees over your bar

Rowing
5 rounds of :20 for max effort, 1:40 rest

Wednesday

A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Alternating Pistols x 10-12 reps
Ring V-Outs x 6-10 reps
B.
Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes
C.
On the minute, every minute, for 8 minutes, complete:
3 Deadlifts @ 75-80% of 1-RM
6 Burpees Over the Barbell
When the running clock hits 10:00, Rest exactly 2 min
At 12:00 perform in 5 min AMRAP the following…
12 Chest-to-Bar Pull-Ups
Run 1 Lap

Day 2 Regional Events Announced.
CrossFit Games Update: April 29, 2014 - [video]

Wednesday

A.
For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar
B.
Two sets for max reps of:
60 seconds of Muscle-Ups C2B Pull ups or Pull Ups
Rest exactly 60 seconds
C.
For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell
(lateral jump over is fine, but must be two foot jump and two foot land)
———–
Remember, this is a testing week! Please perform the workouts . . . AND POST YOUR RESULTS! The next phase of the Competition program will be determined by the numbers reported from this testing week.

Tuesday

A
Front Squat
5 reps @ 60%
3 reps @ 80%
1 rep  @90%
5 reps @75-80%
5 reps @80/85%
B
Five Sets of
3 Position Clean (floor, knees, high hang)
C
Complete as many reps as possible in 7 min folling the rep scheme below.
3 Thrusters (100/65)
3 Burpees over the bar
6 Thrusters
6 Burpees over the bar
9 Thrusters
9 Burpees over the bar. 
Continue adding 3 reps to each until time runs out.
D.
Row 2k meters at 75-80% or do a core cool down.

Friday

Workout of the Day
A.
Split Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM
Rest as needed
B.
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
*Set 7 – 1 rep @ 101-105%
*Set 8 (Optional) – 1 rep @ 105+%
Rest 2-4 minutes between sets.
These percentages should be based off of your 1-RM back squat from the beginning of the cycle.
C.
For max meters:
8 Minutes of Rowing on Concept 2 Erg (or Run 1 Mile)
Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…
D.
Complete as many rounds and reps as possible in 3 minutes of:
10 Overhead Squats (135/95 lbs – taken from the floor)
10 Burpees Over the Barbell

"The Flash of the Blade" by Emily Beers, CrossFit Journal article [pdf]

For the Love of Coffee" by E.M. Burton, CrossFit Journal article [pdf]
and video [ipod] [mov] [720 HD] [1080 HD]

Tuesday

A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
Double-Unders x 40-50 reps
Bar Muscle-Ups x 3-6 reps For each of these movements, work on movement efficiency – make these as effortless as possible.
B.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 85%
C.
For times:
C1.
For time:
Run 400m
25 Burpees Over your bar
When the clock reaches 6:00, complete the following…
C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps
When the clock reaches 12:00, complete the following…
C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps
When the clock reaches 18:00, complete the following…
C4.
For time:
Run 400m
25 Burpees Over your bar
(Yes, this is the same as C1…try to match the C1 time.)
D.
For max reps:
4 Minutes of Stationary Dips

This is a post from Life AsRx about Kevin Ogar who was seriously injured during the O.C. Throwdown last weekend.

ATTENTION CROSSFIT COMMUNITY!!

It is time to unite and support one of our own. Please follow the link below to help support Kevin Ogar as he goes in to surgery today. Kevin's insurance does not cover this procedure so he needs all the help he can get.

Get well soon, Brother!

-Badger and the Life AsRx family

https://fundly.com/kevin-ogar-s-recovery

https://fundly.com/kevin-ogar-s-recovery