CFE 2014 Regionals or Bust

Monday 
1. Deadlift 3-1 GO HEAVY
2. 3x10 reps S2O @ 75%
3. Abs- 3 sets of 10 GHD sit ups/ Superset 10 T2B
4. Skill- 3x 20 pistols

Tuesday
1. Normal grip bench 3-1 (When reached your failed set of 1 rep, do 2 sets of negatives with that same weight).
2. EMOM 10- 2 P. clean @ 80%
3. For time: Guys- 30 Muscle ups
Girls- 10 rope climbs
4. Cash out/skill- 100 dubs/500 m row/50 box jumps @ 24” guys and 20” girls (Feel the movements, not all out)

Thursday
1. Squat 10x3 Smolov
2. Pirouette HSPU (strict)- Guys-3x5-7
Girls-3x5-7 negatives
3. Abs- 7 min EMOM of Guys- 30 sec plank hold w/ 25lb plate
Girls- 30 sec plank hold w/ 10lb plate
4. Skill- Guys 3x 15-20 reps of c2b pull ups
Girls 3x 8-10 MU progressions (Jump MU)

Friday
1. Bench 5x8-10 @ 80% of weight from Tuesday
2. 5x 100m sprints (50m down & 50m back) ALL OUT EFFORT!!!
3. For time: Isabel (Guys and Girls go prescribed weight)
4. Row 5-10 minutes lightly
Saturday
WOD if wanting too