Warm-up: CrossFit Warm-Up
3 rounds, NFT of:
Samson Stretch, 30-45 sec each leg
OHS, 10-15 reps
GHD Sit-up, 10-15 reps
GHD Back Extension, 10-15 reps
Pull-up, 10-15 reps
Ring Dip or Push-up, 10-15 reps
Skill: Squat Snatch, build up to a heavy single
WOD: 2011 CrossFit Games Regional Workout 5 (15min cap)
9-7-5 reps of:
Squat Snatch (135lb / 95lb)
Watch the Video: CrossFit Games - Individual Standards for Regional Workout 5
Note: VERY IMPORTANT: Please sign into your class using the laptop by the entrance before you come in to the class.
Awesome summary-compilation from the CrossFit Journal!