Monday 5.15.17



 CrossFit Corner:  IT’S REGIONALS WEEK!  
The top 20 athletes after the CrossFit Open from each of the 17 regions qualify for the second stage of the competition—regionals. The regionals are live, three-day competitions that are held in May. The top athletes from two or three regions combine, and compete for the five qualifying spots for the CrossFit Games .

Our region is the South Region and competition starts THIS WEEKEND!   You can get tickets or watch it online.  It kicks of Friday at 8 am at the Alamodome in San Antonio, TX.

We traditionally give these workouts a try at Shotgun CrossFit during this time each year.  This year Dave Castro has thrown in a twist to the workouts:  NO BARBELLS.  We will have to modify the workouts slightly to use the equipment we have at Shotgun CrossFit.  But still -- SUPER FUN!

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 60-65%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 65-70%


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
Strict Time cap: 25 minutes

Rx+: As written
Rx:  Unweighted. 
Then, 12 rounds of:
  4 handstand push-ups
  8 pull-ups
  12 squats
Sc:  Unweighted.
800m run
Then 12 rounds of:
  4 push-ups
  8 assisted pull-ups or ring rows
  12 air squats


Mandi Reading