Friday

A.
Choose
build to today’s heavy Snatch.
build to today’s heavy Clean & Jerk.
Bench Press
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
Rest as needed between sets.
B
Choose 
EMOM 16 min
Even Row 250m
Odd 12 K.B. Swings (70/53)
 or
 For time:
60 Clean and Jerk @ 185/125-lbs
**In Teams of 2, one person works at a time**

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

Tuesday

A.
Two sets, not for time, of:
Wall Climbs x 3-4 reps
Muscle-Ups x 3-8 reps
Toes to Bar x 10-12 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
(Perform all sets between 80-95% of your 1-RM.)
C.
Against a 3-minute running clock, perform the following: Row 300/250 Meters
20 Kettlebell Swings (32/24 kg)
Strict Handstand Push-Ups x Max Reps
(if you don’t have strict handstand push-ups, perform L-seated DB press with heavy DBs)
Rest 3 minutes between sets, and complete a total of five sets.

 Day 1 Regional Events Announced.

CrossFit Games Update: April 28, 2014 - [video]

Top Places to Grab a Sandwich in San Francisco

Tuesday

A.
Three sets, not for time, of:
Handstand Walk x 15 meters (wall walks or handstand against wall for scale)
L-Sit x 45-60 seconds
15′ Rope Climbs x 2-3 ascents
B.
Six sets of:
Hang Snatch + Snatch
Rest as needed
Build over the course of the six sets.
C.
Complete as many round and reps as possible in 7 minutes of:
1 Muscle-Up
1 Squat Snatch (155/105 lbs)
2 Muscle-Ups
2 Squat Snatches
3 Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.
Rest exactly 5 minutes, and then…
D.
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters (may be running a lap every other round)
15 Handstand Push-Ups
60 Double-Unders
(Count every 10 meters on the erg as 1 rep…so each round equals 100 reps for scoring purposes.)

Wednesday

 Two CrossFit athletes and an elite weightlifter take on a weightlifting complex. 

Guess who lifts the most.  Nate Schrader: http://www.youtube.com/watch?v=gkjbjgnU2IA&feature=em-subs_digest

Strength

EMOM for 12 min 3 Sumo deadlifts (225#/155#) 3 Box Jumps (30″/24″) 6 push ups W.O.D.  10 All Out Sprints 250m on the Rower or parking lot Sprint. Your Choice, Rest as needed  An Unforgiving Breakdown of how much Sugar America Consumes

An Unforgiving Breakdown of How Much Sugar America Consumes
Read more at http://foodbeast.com/2013/10/01/an-unforgiving-breakdown-of-how-much-sugar-america-consumes/#S1l8e8E1faVXILA4.99

An Unforgiving Breakdown of How Much Sugar America Consumes
Read more at http://foodbeast.com/2013/10/01/an-unforgiving-breakdown-of-how-much-sugar-america-consumes/#S1l8e8E1faVXILA4.99

Friday

Strength
Back Squat 1 1 1 1 1 all 90%+
Bench  3 3 3 1 1

W.O.D.

In teams of two, with only one partner working at a time, 10 Min Amrap
250 Meter Row
10 Box Jump Overs (24″/20″)
Rest 5 Min Then
In teams of two, with only one partner working at a time, 10 Min Amrap

10 hang clean to OVH 115/75
10 Ball Slams