Max 1RM C & J

Clean and Jerk 1-1-1-1-1-1-1 reps

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Demos:	Clean & Jerk
CF Journal:	Mikko Salo: Death by Clean and Jerk Receiving the Bar Analysis of the Transition 12 Tips for Coaching O-Lifts in the CrossFit Box More

Double Trouble....

Three rounds for time of:
124 Kg Deadlift, 10 reps
50 Double-unders

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Demos:	Deadlift Double Under
CF Journal:	Spanish Deadlift CrossFit Kids - Teaching the Deadlift Jump Rope Basics Part 2: More Preparation Phase Plus Double-Under Tips Keeping Your Adductors Strong More
CF Videos:	Double-Unders (Brendan Gilliam demo) mov - wmv Double Unders wmv

2012 Regional Workout 5 & 6

Snatch Ladder with Double-unders

Description: The athlete's score is highest lift completed, plus the number of double-unders at the final station. Each double-under will count as one-hundredth of a pound. For example, if an athlete successfully snatches 215 lbs, then moves to the next station, completes 20 double-unders and misses 225 lbs, then completes 15 double-unders, the athlete's score is 215.15. If an athlete cannot successfully complete one snatch, they do not advance to the next workout. Women's weights (Kgs): 47, 52, 56, 58, 61, 63, 65, 67, 70, 72, 74, 76, 79, 81, 83. Men's weights (Kgs): 70, 74, 79, 83, 88, 92, 97, 101, 106, 110, 115, 119, 124, 128, 133.

Watch video for Demo

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Then:

For time:
Three rounds of:
7 Deadlifts (155 / 101 Kg)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (9 / 6 Kg ball to 10')
21 Toes-to-bar
then,
30.5m Farmer carry (2 - 45 / 31 Kg dumbbells)
28 Burpee box jumps (24" / 20" box)
30.5m Farmer carry (2 - 45 / 31 Kg dumbbells)
3 Muscle-ups

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2012 Regional Workout 3 & 4

Four rounds for time of:
10 One-arm dumbbell snatches (100 / 70 lbs)
Sprint 61m to marker

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Then:

For time:
50 Back squats (61 / 43 Kg)
40 Pull-ups
30 Shoulder-to-overhead (61 / 43 Kg)
50 Front squats (38 / 29 Kg)
40 Pull-ups
30 Shoulder-to-overhead (38 / 29 Kg)
50 Overhead squats (29 / 20 Kg)
40 Pull-ups
30 Shoulder-to-overhead (29 / 20 Kg)

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2012 Regional Workout 1 & 2

"Diane"

21-15-9 reps for time of:
Deadlift (101 /70kg)
Handstand push-up

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Then:

For time:
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (101 / 61Kg)

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Desforges

Five rounds for time of:
101/71Kg Deadlift, 12 reps
20 Pull-ups
61/43Kg Clean and jerk, 12 reps
20 Knees to elbows

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Enlarge image

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

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WOD Demo with Keith Nelson - video [wmv] [mov]

Demos:	Deadlift Pull-up Clean & Jerk Knees-to-elbows
CF Journal:	Kipping Pull-Ups with Jeff Tucker Assistance for Bodyweight Exercises 12 Tips for Coaching O-Lifts in the CrossFit Box The Burgener Files - Clean and Jerk Part 1 More
CF Videos:	Adrian Teaches Kipping, Part I mov - wmv Adrian Teaches Kipping, Part II mov- wmv Adrian Teaches Kipping, Using the Hips mov - wmv More