05.17.13 Southeast Regionals start today!

Yoga class Sunday at 6p

Good luck to all Atlanta athletes competing at the Southeast Regionals this weekend!

… especially the two athletes who trained at CFM a few times this season!: Emily Friedman is competing as an individual and Amber Goppert is competing on the CFRx team. Good luck ladies!
Today our benchmark WOD happens to be “Jackie,” the same workout CrossFit Regional competitors will complete today as WOD #1 of 6 workouts for the weekend. Tomorrow’s partner WOD will also be the #4 Regionals WOD. Let’s see how we stack up against CrossFit Regionals competitors!

Adrian and the noon crew crushing CINDY for last Friday’s Benchmark WOD.

Workout of the Day (WOD)

A. Bench press: 5-5-5+ – Adjust weight from last Thurs (05.09) according to yesterday’s blog OR use 75% of 1 rep max.
B. “Jackie”:
For time –
1k row
50 thrusters 45/35
30 pull ups

And coming tomorrow…

A. Strength WOD: Make up a lift that you missed this week.
B. PARTNER WOD (Regional WOD #4):
For time, you and a partner complete –
100 wall balls 20/14#
100 chest-to-bar pull ups (beginners do regular or jumping pull ups)
100 one-legged squats/pistols
100 one-arm dumbbell snatches

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