4/29/2017 – Saturday

Tier 1, 2, 3

As a team of 2…For Time:

150 Wallballs
*1 person working at a time

Then…

10 Rounds of:
5 Burpees
7 Box Jumps 24/20
9 Toes to Bar
*1 person completes a full round, then switch

Then…

60 Clean and Jerks 165/115 135/95 115/75
*1 person working at a time

4/28/2017 – Friday

It’s time to WOMAN UP! Two of these women have qualified for the CrossFit Games! Hopefully, after the California Regional, all 4 off them will be headed to Madison!

 

*****

EGA is headed to the CrossFit Games!!!  We have 2 women, Leka and Candace, who have punched their ticket to the big show!  Leka crushed the Master’s Qualifiers and ended up taking 9th overall worldwide in the 50-54 division.  Candace moved up into 18th worldwide in the 35-39 division.  Michelle crushed the qualifiers while battling an injury and moved from 40th to 26th worldwide.  Congrats to these ladies for putting on some amazing performances!

Next up for EGA is the California Regionals.  Candace, Michelle and Heather will be leading the team into battle at the end of May, as they fight for their spot at the CrossFit Games!

*****

Tier 1

A) OHS 3×5
*Start at 70% and work up

B) 4 Rounds of 2:00 on/1:00 off

24 KB Swings
12 Goblet Squats
Max Reps Ring Rows

Tier 2

A) OHS 3×5
*Start at 70% and work up

B) 4 Rounds of 2:00 on/1:00 off

24 KB Swings 53/35
12 Goblet Squats
Max Reps Strict Pullups

Tier 3

A) OHS 3×5
*Start at 70% and work up

B) 4 Rounds of 2:00 on/1:00 off

24 KB Swings 70/53
12 Goblet Squats
Max Reps Strict Chest to Bar Pullups

Competitor

A) OHS 3×5
*Start at 70% and work up

B) 4 Rounds of 2:00 on/1:00 off

24 KB Snatches (12/12) 53/35
12 KB OH Squats (6/6)
Max Reps Ring Muscle Ups

Accessory

Metcon –

For Time:

25-20-15-10-5 Calorie Assault Bike
5-4-3-2-1 Rope Climbs

4/26/2017 – Wednesday

Tier 1

A1) Split Jerk 7×1
*Start at 70% and work up

A2) DB or Pendlay Rows 3×10

B) For Time:
21-15-9
Deadlift
Hand Release Pushup

Tier 2

A1) Split Jerk 7×1
*Start at 70% and work up

A2) DB or Pendlay Rows 3×10

B) For Time:
21-15-9
Deadlift 185/125
Hand Release Pushup

Tier 3

A1) Split Jerk 7×1
*Start at 70% and work up

A2) DB or Pendlay Rows 3×10

B) For Time:
21-15-9
Deadlift 225/155
HSPU

Competitor

A1) Split Jerk 7×1
*Start at 70% and work up

A2) DB or Pendlay Rows 3×10

B) For Time:
21-15-9
Deadlift 225/155
Deficit HSPU 4.5/3

Accessory

Strength –
EMOM 5
7 TnG Squat Cleans 165/115
Rest 2 Minutes
EMOM 5
7 TnG Squat Snatches 115/75

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