Monday
Front squat 
60%x3 – 5 Second Neg Rep 1&2 only 
65%x3 – 5 Second Neg Rep 1&2 only
70%x3
70%x3
80%x2
80%x2 
2017 CrossFit Games Regional Event 2
21-15-9 reps, for time of:
Dumbbell Snatch, 80/55 lbs
Ring Dip
Time cap: 6 minutes
Finish with:
2 sets for quality 
Max pull ups
30 second hollow buddy + 10 Hollow buddy rocks

Tuesday
Snatch Every 2mins
60%x2
70%x2 
70%x3
80%x2
80%x3
3 Snatch Grip Push press + 2 OH squat 
@40%
@50%
@60%
 
Pairs WOD – 12 Minute amrap
50 Double unders
40 Kb swings 16/24kg
30 Lunges 16/24kg
 
RX+ 24/32kg + 100 double unders

Wednesday
Every 3 mins for 12 mins
8 HSPU sart strict finish kipping if needed
4 x Archer pull ups (RX+ hold 1-4 seconds at top)
12 x Single leg squat to 20” box (RX+ still only to box but with KB)

Thursday
EMOTM for 10 
Bar or very light
3 position clean + 1 Jerk:
Pockets + Mid thy + knee
Clean & jerk 
60%x2
70%x2
70%x2
80%x2
80%x2
 
WOD 6 rounds for time
10 Tuck-ups
8 Press ups
6 Burpees

Friday
Box Dip hold 30 seconds
30 second rest
20-30 second hold
 
60 seconds Dead bug – Feet down
Straight into 60 seconds feet up
 
A-T-I prone with 1.25kg plates
5-5-5 – 2 second hold in each position 
 
Every 2 mins
Good morning
4×4 Climbing
 

Saturday
Deadlift
5 x 3 x 75%
WOD
TBA