Thursday, March 29, 2012

Posted on: March 28th, 2012 by Vadim

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:
Ring muscle-up
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!