Friday060516

Fitness, Performance, Ninja
Today we will be doing the CrossFit Regional Workouts Day 1. Please come along and have some fun. Make sure you scale the load where necessary.

EVENT 1
10 squat snatches by 2:00
8 squat snatches by 4:00
6 squat snatches by 6:00
4 squat snatches by 8:00
2 squat snatches by 11:00
Fitness:
65/35 – 75/45 – 85/55 -95/65 -115/75#
Performance Weights:
75/45 – 95/65 – 115/75 -135/95 -155/105#
Ninja Weights:
135/95 – 155/105 – 165/115 -175/125 -185/135#
Time cap: 11 minutes

EVENT 2
Fitness:
10 rounds for time:
4 strict Pull Ups
7 strict handstand push-ups or L seated dumbbell press
12 kettlebell snatches
16/12kg

Performance:
10 rounds for time:
4 muscle-ups
7 strict handstand push-ups
12 kettlebell snatches
24/16kg

Ninja:
10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches
32/24kg
Time cap: 20 minutes