WOD:
2012 CrossFit Games Regional: Individual Event 6
Three rounds of:
7 Deadlifts @ 345/225
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots @ 20/14
21 Toes-to-bar
then,
100ft Farmer carry with two dumbbells @ 70/50
28 Burpee box jumps @ 24/20
100ft Farmer carry with two dumbbells @ 70/50
3 Muscle-ups
Ben Smith 13:24.
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SCALES:
Gold
Three rounds of:
7 Deadlifts @ 315/195
7 Chest to bar pull-ups
7 Ring dips
then,
Three rounds of:
18 Wall ball shots @ 20/14
18 Toes-to-bar
then,
100ft Farmer carry with two dumbbells @ 70/50
24 Burpee box jumps @ 24/20
100ft Farmer carry with two dumbbells @ 70/50
3 Chest to bar pull-ups
3 Ring dips
Silver
Three rounds of:
5 Deadlifts @ 275/155
5 Pull-ups (assisted)
5 Bar dips
then,
Three rounds of:
15 Wall ball shots @ 14/10
15 Toes-to-bar or Tucks
then,
100ft Farmer carry with two dumbbells @ 50/30
24 Burpee box jumps @ 20/18
100ft Farmer carry with two dumbbells @ 50/30
3 Pull-ups (assisted)
3 Bar dips
Bronze
Three rounds of:
5 Deadlifts (scale as needed)
5 Pull-ups (assisted)
5 Box dips
then,
Three rounds of:
10 Wall ball shots (scale as needed)
10 Knee Tucks
then,
100ft Farmer carry with two dumbbells (scale as needed)
24 Burpee box jumps (scale as needed)
100ft Farmer carry with two dumbbells (scale as needed)
3 Pull-ups (assisted)
3 Box dips
WARMUP:
400 m run
Set up and perform 5 of each movement (light loads)
Then, work up to WOD loads
MOBILITY OR SKILL WORK:
Mobility
Athlete’s choice