Regionals Day 2!

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Day 2 of the 2012 CrossFit Games Regionals
Individual WODs at CrossFit Flagstaff!


Today, 9:00 and 10:00 am
Individual Event 3

4 rounds for time of:
10 One-arm DB Snatches
-100# M/70# W

Time cap: 10 minutes

10 one-arm DB Snatches, alternating arms each repetition. After 10 complete repetitions each of the 4 rounds (which includes touching the ground), athlete advances the dumbbell to the next station, places the dumbbell down with control, then sprints to the end of the floor, touches the end point with both hands and sprints back to the dumbbell. If, when advancing the dumbbell, the athlete drops the weight or does not place it down with control, they will be assessed a 1 burpee penalty before completing the sprint.  When the athlete touches the dumbbell after finishing the fourth sprint, the workout is complete.



Heavy and unfamiliar, the dumbbell Snatch tested the strength of everyone's skills and ability to be detail oriented under pressure. 

Mike was the only CFF athlete to be able to do this workout as Rx'd and ripped our 100# doorstop off the floor to overhead 40 times with no issue!  Nice work! 


IMG_4891Today, 3:00 and 4:00 pm
Individual Event 4

For time:
50 Back Squats -135# M/95# W
40 Pullups
30 Shoulder-to-Overhead -135# M/95# W
50 Front Squats -85# M/65# W
40 Pullups
30 Shoulder-to-Overhead -85# M/65# W
50 Overhead Squats -65# M/45# W
40 Pullups
30 Shoulder-to-Overhead -65# M/45# W   

Time cap: 22 minutes


The high reps of squats, pullups, and overheads proved to be an afternoon slug-fest and everyone laid their hearts out on the floor for every rep and every movement! What an incredible display of tenacity from every athlete who fought through this workout today! 

Casey proved it was possible to get to the Overhead Squats at the Rx'd weights and came away with 250 total reps completed at the time cap!  Great job!

So, onward to our final day of the competition workouts! See you tomorrow at 9 and 10 a.m. for WOD #5 and at 3 and 4 pm for WOD #6. Please plan to stay after the grand finale for a going away potluck/BBQ for Aileah and Dylan and Casey!

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