21-15-9 rep rounds for time of:
Dumbbell thrusters (Men 45 lbs, Women 30 lbs)
Chest to bar pull-ups
Dumbbell squat cleans (Men 45 lbs, Women 30 lbs)
Handstand push-ups
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The CrossFit Olympic Weightlifting Certification May 9th & 10th.
4 Rounds for time of:
400 Meter run
25 Burpees
25 Kettlebell swings (Men 55 lbs, Women 35 lbs)
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Complete as many rounds as you can in 20 minutes of:
10 Power snatches (Men 75 lbs, Women 55 lbs)
10 Push ups
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Max reps in 10 minutes of:
Muscle ups
Power cleans (Men 185 lbs, Women 105 lbs)
This workout is from the NorCal Regional Qualifiers. Here are the standards for the workout:
In order for the workout to be completed as prescribed, males must complete 10 repetitions of each exercise and women must complete 4 repetitions of each exercise. It is the athlete’s choice of how to allocate the repetitions throughout the workout. Whatever the case, a minimum of 10 repetitions for men, or 4 repetitions for women, of muscle-ups and cleans must be completed at some point during the workout. After the men have completed 10 reps of each exercise and women have completed 4 reps of each exercise, reps can be accumulated with muscle-ups, power cleans or both.
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