CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Weightlifting

Back Squat (3 x 2 @ 92.5% )

6-4-2-6-4-(3×2)

%’s: 85-87.5-90-87.5-90-92.5

Metcon

Metcon (Time)

For time: (Rx+)

800m Run/1000m Row

then:

8 rounds for time of,

4 Handstand Push-ups (strict)

8 Pull-ups (chest to bar)

12 Squats
20:00 cap.

CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Metcon

2017 Regional Event 3 (Time)

For time:

100-ft. dumbbell overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. rope climb, 10 ascents

50 wall-ball shots

100 double-unders

100-ft. dumbbell overhead walking lunge

Men use an 80-lb. dumbbell and 30-lb. ball.

Women use a 55-lb. dumbbell and 20-lb. ball.

Time cap: 16 minutes
Posted is the regional standards.

CrossFit Des Moines modifications are:

Rx:

Dumbbells = 35/25

Wall Balls = 20/14

Rope Climbs = 5

Rx+:

Dumbbells = 50/35

CrossFit Des Moines Urbandale, CrossFit Waukee – CrossFit

Weightlifting

Every 3 minutes:

1 Hang Power Snatch

2 Overhead Squats

1 Hang Squat Snatch

2 Overhead Squats

1 Full Snatch

*Does not need to be unbroken, but complex must be completed within time domain to count

Snatch Complex 5.19

1 Hang Power Snatch

2 Overhead Squats

1 Hang Squat Snatch

2 Overhead Squats

1 Full Snatch

North Ankeny CrossFit – CrossFit

For those uncomfortable with snatches, this can be done instead.

Metcon

Every 3 minutes:

200m run

11 KB Swings (60/44)

7 WB Cleans (20/14)

5 Burpees

Metcon (No Measure)

Weightlifting

Snatch Complex:

1 Hang Power Snatch

2 Overhead Squats

1 Hang Squat Snatch

2 Overhead Squats

1 Full Snatch

Snatch Complex 5.19

1 Hang Power Snatch

2 Overhead Squats

1 Hang Squat Snatch

2 Overhead Squats

1 Full Snatch

CrossFit Des Moines Urbandale – CrossFit

Metcon

Metcon (Time)

10 to 1 for time of:

Deadlifts @ BW (1.5x BW)

Handstands Push-ups (Strict)

Box Jumps 24/20 (30/24)