Speal hitting part of today’s workout at the 2010 Regionals!
Grabbed some good stuff from old school CrossFit.com today. All of this stuff was posted on CrossFit.com in November 2011. First time we saw the Overhead Squat/Double Under was at Regionals in 2010….but ONLY at the NorthWest region. That year, each regional director got to program their own regional!!
Vivendi Lab. Week 4. Tuesday.
3 Rounds for TIme
10 Overhead Squats 135/95
50 Double Unders
Speal in 2010: 2:39
Row 2000 Meters for Time
No specific percentages or anything on the snatches. Just go with how you feel. You don’t need to hold onto it in order for it to count as a set of 2-3, but you do need to reset quickly if you drop it.
On the workout for time choose a weight and a number or style of double unders that allows you to finish in under 10 min. These overhead squats don’t necessarily need to be unbroken, but not broken TOO much. If you are still working on double unders you can lower the number OR allow yourself to count attempts….not both.