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CFE WOD 04-25-12

By Front Desk | In CrossFit, WOD | on April 25, 2012

Strength

DE: Back Squat 12 sets of 2 reps @ 60% of 1RM

 

Regionals WOD Event #1

http://games.crossfit.com/workouts/regionals-team

 

Teams of 4 (2 Men, 2 Women)

 

For time:

20 Partner deadlifts (455 lbs)

20 Handstand push-ups

20 Partner deadlifts (315 lbs)

20 Handstand push-ups

20 Handstand push-ups

20 Partner deadlifts (455 lbs)

20 Handstand push-ups

20 Partner deadlifts (315 lbs)

 

 

“Lactate Shuttle”

Choose ONE of the following sports:

Swim (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Ruck (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on using 40# ruck or vest; cover as much distance as possible

 

 

 

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8 x 200m on 3:00, hold splits within 3-5 seconds

Bike (WED): 5 x 1M, spin/rest 90 seconds between, hold splits within 3-5 seconds

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

 

 

7

Holden/Huw/Harper/Norma/Suzanne – 14:08 MOD WOD

 

12:30

Noel – 135/225 Joey – 135/205 Jim – 135/175 : 3 way partner MOD WOD (9:09)

 

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