Tuesday

A.
Three sets, not for time, of:
Wall Climbs x 4 reps
Muscle-Ups x 4-8 unbroken reps
Toes to Bar x 12 reps
B.
Take 20 minutes to build to a heavy Split Jerk.
Work on keeping your weight back through the dip and drive and receiving the weight behind your ears.
C.
Three rounds for time of:
20 Push Press 95/65
30 Pull-Ups
D.
Six sets for times of:
Row 250 Meters
100 Meter Farmer’s Carry (to the mailbox and back)
(you choose the weight, but make it heavy, and WALK DON’T RUN)

5 Reasons to attend a CrossFit Regionals Event

Monday

A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Strict Toes to Bar x 8-10 reps @ 2110
Skin the Cats x 5 reps
(perform these as slowly and controlled as possible)
B.
Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.
C.
4 Rounds of
7 Hang Snatch (115/75)
20 Sit Ups
10 Box Jumps (30/24)
K.B. Farmer Carry to mail box and back (53s/35s)

D. (Cool Down- If Time)
Two sets of:
Snatch-Grip Romanian Deadlift x 6-8 reps @ 3010
Rest 90 seconds
GHD Sit-Ups x 20-30 reps @ 1010
Rest 90 seconds

Thursday

A
Pause Clean (3 counts @ knee) + Jerk work up to a heavy double
B
Pause Snatch (3 counts @ knee) + OHS work up to a heavy single
C
Behind the Neck Snatch Grip Push Press
8 8 8
D
3 Rounds
Run 400m
10 HSPU
20 Wall Ball
30 Sit Ups
1 Lap Farmers Carry (2-53/35lb k.b.)

Dynamic Fluid

Thursday

Strength
Hang Snatch, Floor Snatch combo. 4 sets of 3
Deadlift 5 5 5 5 

W.O.D.
30 Back Squats @ ¾ bw
Then 3 Rounds of
15 Burpees
20 Pull Ups
1 Lap Bumper Farmer carry (45/25)
Then
30 DeadLifts @  ¾ bw

The Clean Event - video [ipod] [mov] [720 HD], from the 2013 CrossFit Tour, Big Sky video series.

Wednesday

Strength
Deadlift
Work up to 90% Go for as many as 5 sets of 1 @90%+

Team W.O.D.
Run with K.B(53/35) & Plate(45/25) to Sleds
5 rounds
10 K.B. Snatch (5ea)
100' Sled Push (50 down & back) (90/45lb on sleds)
Farmer Carry 1 Lap K.B. & Plate

Top athletes throw down at the 2013 CrossFit Tour - Men [video] Women [video]

Thursday

Strength  
DeadLift    20  5  5  5  3  3

W.O.D.
150 Single Unders  then 8 rounds or 20 min
10 Mountain Climbers   (on a 2 count)
8 Evil Wheels (barbell rollout)
6 D.B. Snatch (70/40)
30m Farmer Carry (220/140)

Third Games Event Announcement

Tuesday

Enlarge image

Central East Men's Event 1 finish.

Strength
a) DeadLift 8 3 3 3+
b) Bench 5 5 5 5 5

W.O.D.
In teams of two, one person working at a time complete:
100 Pull-Ups
400 Meter Farmer’s Carry (53/35lb k.b. swap as often as needed)
100 Wall Ball Shots
400 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24/20″)
400 Meter Farmer’s Carry

Tuesday

Strength
A) Deadlift
8 8 5 5 3 3
B) Bench
5 5 5 3 3 3

W.O.D.
10 Rounds
30m Farmers Carry (70s/50s)
10 Burpees

"Want to Be Good at Oly?" by Chad Vaughn, CrossFit Journal article [pdf]