Warm up-
3 rounds
Row 10 cals
20 OHS with pvc
20 Pass throughs

Then-
0-2 Minutes 10 power position power snatch
2-3 Minutes 10 Hang position power snatch
3-4 Minutes 10 Power Snatch from the knee

15 minutes to build to your heaviest 3 reps of TOUCH AND GO power snatch.

Regionals Event 4

For time:
2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees

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Post time to comments.

Related:
• CrossFit WOD 180519 Tips With Rory McKernan
• The Power Snatch
• The Burpee

Scaling
Reduce the load and volume to keep this a sprint. The weight should be challenging but light enough to string reps together without dropping the bar. Reduce the number of burpees so that you can maintain a fast pace.

Intermediate Option
For time:
2 rounds of:
10 snatches, 125 / 105 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 75 / 55 lb.
12 burpees

Beginner Option
4 rounds for time of:
10 snatches, 45 / 35 lb.
6 burpees

Triple 3
For time:
3,000-m row
300 double-unders
3-mile run

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Compare to 140724.

Related:
• CrossFit WOD 180518 Tips With Rory McKernan
• You and Mat Fraser Vs. Linda and Triple 3

Scaling
Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long.

Beginner Option
For time:
1,000-m row
100 single-unders
1-mile run

Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

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Compare 170108.

Related:
• CrossFit WOD 180515 Tips With Rory McKernan
• Rob Forte and Chris Hogan do Helen
• Helen Demo

Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups

Men: 1-pood kettlebell
Women: 12-kg kettlebell

Strength
5×5 Bench press, work up to a heavy set of 5.

wod
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups

Men: 275 lb.
Women: 185 lb.

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Post rounds completed to comments.

Compare to 150116.

Related:
• CrossFit WOD 180514 Tips With Rory McKernan
• Simplifying the Deadlift With Coach Glassman
• Midline Stabilization: The GHD Sit-Up

Scaling
This AMRAP is heavy and includes a high volume on the GHD. Newer athletes should reduce the load on the deadlift and avoid the GHD. The deadlift should be heavy yet manageable.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups, to parallel

Men: 225 lb.
Women: 155 lb.

Beginner Option
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 sit-ups

Men: 135 lb.
Women: 95 lb.