9/4/2019 Regionals Event 17.1 For time, wearing a weight vest: 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats Men wear a 20-lb. vest Women wear a 14-lb. vest Time cap: 25 minutes
9/3/2019 Strength 15 minutes to find 3RM Deadlift Conditioning 30-20-10 Hang power clean 115/75 Hand release push ups *50 Double Unders after each round (ends on dubs) singles 1:1 Cap: 12
8/29/2019 Strength 12 min to find 3RM Hang Power Clean Conditioning 4 rounds 1 minute burpees 1 minute db hang clean and jerk 50/35 1 min rest
8/28/2019 “Crazy Stairs” For Time: 10 Rounds of “CTB Cindy” 50/35 Calorie Row 30 Overhead Squats 155/105 Cap: 25
8/27/2019 Strength 15 min to find 10RM Deadlift Conditioning 3 rounds 400m run 21 Deadlifts 185/135 12 Strict hspu Cap: 15
8/26/2019 Strength 14 minutes to find 1RM Front Squat Conditioning 5 Rounds 5 Thrusters 115/75 10 Toes to bar 30 Double Unders Cap: 10
8/23/2019 60 Double Unders (1:1 singles) 50 Walking Lunge Steps 40 Shoulder to overhead 115/75 30 Overhead Single DB Walking Lunge 50/35 20 Bar Muscle Ups AMRAP 3:00, rest 1:00 AMRAP 6:00, rest 2:00 AMRAP 9:00 Start of each AMRAP starts from beginning, athletes will have 3 scores
8/22/2019 Strength 15 minutes to find heavy complex Clean + Front squat + Jerk Conditioning 12 min AMRAP 20 Front Squats 95/65 15 Toes to bar 10 Burpees over the bar
8/21/2019 “Swole-cycle” 8 rounds, tabata style for max reps Strict Pull ups Calorie row Strict HSPU Calorie row