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May 9, 2014

CrossFit Davis Regionals shirts are available for pre-sale! If you want to make sure that you get your size please order and pay for your shirt using zenplanner online. Men’s shirts are here, and Women’s here.  Login with the email address on file with us. Email if you have any problems. We will be ordering extras but your shirt will only be guaranteed if you pre-order it. Shirts will arrive before Nor-Cal Regionals! Support Team CFD in style!


Squat Snatch

Work up to a strong effort squat snatch.  Start light and increase in small increments after successful lifts.  If you are still working on learning the snatch begin by catching the bar in a power snatch and ride it down into the bottom of your overhead squat. Only add weight if you are able to smoothly ride the bar down into your squat.  If your mobility is challenging you play with your foot and hand positions to find your optimal squatting stance. Take the bar as deep as you can with the bar remaining over your base of support.


AMRAP in 8 Minutes

5 Handstand Push-Up
10 Pull-Up
15 Box Jump 24/20″

Off Ramp WOD

AMRAP in 8 Minutes

5 Pike Push Ups
10 Pull-Up
15 Box Jump

*Put your feet up on a box for an added challenge!


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