Regionals Event 5

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 70-lb. dumbbells, 24-in. box (we only have 70 pound kb if you want to go rx)
Women: 50-lb. dumbbells, 20-in. box

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180520 Tips With Rory McKernan
• Scaling the Handstand Push-Up (Pike Push-Ups)
• The Dumbbell Overhead Lunge

Scaling
This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.

Intermediate Option
For time:
35 handstand push-ups
35 toes-to-bars
50-cal. bike
35 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 50-lb. dumbbells, 20-in. box
Women: 35-lb. dumbbells, 20-in. box

Beginner Option
For time:
30 knee push-ups
30 sit-ups
30-cal. bike
30 box step-overs
100-ft. walking lunge

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

Scroll for scaling options.
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

Scroll for scaling options.
Post time completed to comments.

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