15 minutes to establish a 1RM 3 position Snatch.

-then-

5 rounds for time of:

3 Muscle-Ups
18 Wall Balls 20/14#

Notes: MU subs are, in order, banded, rowing (with box, without), kneeling.

15 minutes to work up to a Heavy (but technically sound) Power Clean & Push Jerk.

-then-

For total time:

25 Burpees

3 rounds of:
15 Ring Dips
50 Double-Unders

25 Burpees

Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% – rest 1:00-2:00 between sets

-then-

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

Olympic Lifting
Personal Record (PR) - 1 RM Clean

Conditioning
Mike Metz - 9:01 rx
Steve V. - 6:52 rx

9 Cleans, 185#/125#
400m Run
6 Cleans, 185#/125#
400m Run
3 Cleans, 185#/125#

Post results to comments.

Good Luck to all the Folks at the regionals this weekend! I'm hoping these folks are at the top!

Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of last week’s 3RM

-then-

“The (medium) Chief”

5 rounds for total reps of:

3 minute AMRAP of:
3 Power cleans @ 155/105#
6 Push-ups (hand release)
9 Air Squats

Rest 1 minute.

4X5 Weighted Ring Dips – heaviest possible, rest 90 sec.

-then-

12 minute AMRAP of:

3 Wall Walks
Run 200m
15 Push Press 95/65#

Rep Run Restore today at CrossFit Orange NY in Goshen NY at 12pm - 4pm

3 min Pullups
1 min rest
3 Min thrusters

10 Min Amrap:
10 burpee Box Jumps
10 duble unders
10 Power snatch