Regional CrossFit Games Saturday WOD's Posted

Workout # 1
3 rounds for time of:
8 deadlifts, men - 300 lbs / women - 195 lbs
400 meter run

Modified Workout # 1
3 rounds for time of:
8 deadlifts, men - 195 lbs / women - 125 lbs
400 meter run

Rules:
Deadlift 1. The bar starts on the ground with the athlete standing upright in front of the bar. 2. Sumo deadlift stance is not allowed. 3. At the top of the lift, the shoulders must be behind the bar when viewed from the side, with the knees locked out. 4. You must have your hands in contact with the bar during the whole movement including when the bar is lowered to the ground. This includes the last rep. 5. If the bar is dropped, the rep does not count. 6. Both bumpers must touch the ground on each rep.

Run 1. You will run out the back of the gym, around the western end of the building and in the front of the gym. 2. You must stay on the black top, unless otherwise directed by a staff member. (Don't worry, you won't be able to screw this up.) 3. Your time stops when you run into the gym on the third round, back to your barbell and touch your barbell.

Workout # 2
3 rounds for time of:
10 chest-to-bar pullups
10 front squats, men - 165 lbs / women - 105 lbs
10 burpees

Modified Workout # 2
3 rounds for time of:
10 jumping chest-to-bar pullups
10 front squats, men - 105 lbs / women - 65 lbs
10 burpees

Rules:
Pullups 1. The workout begins with the athlete standing on the ground underneath the pullup bar. Your hands cannot be in contact with the bar.2. "The pullup begins from a hang at full arm and shoulder extension and ends, regardless of grip, with the chest pressed tightly to the bar." - CrossFit Journal # 8, April 2003 3. The bar must touch the chest below the clavicle.4. Any kipping technique can be used. 5. If your chest does not visibly touch the bar, the rep will not count.

Front Squat 1. The squat starts standing, with full hip and knee extension. 2. The bar must be racked on the front of the shoulders. 3. The hands may be held in a clean grip, or with your arms crossed to the opposite shoulder. 4. At the bottom of the squat the hip crease must be below the top of the patella. 5. You may squat clean into your first squat rep.

Burpee 1. You must touch your chest to the ground on each rep. If your chest does not visibly touch, the rep will not count. 2. At the top of the movement, while your feet are in the air you must clap your hands above your head. 3. Your hips must fully open in the air, or the rep does not count. 4. A portion of your ear must be visible from the side, in front of your arms, when you clap.

There will be no gloves, gymnastics grips, weight belts, lifting straps or knee wraps allowed. Shoes of some sort must be worn. You may use weightlifting shoes. You may tape your hands, but not the bar. Chalk will be provided.
Good luck to all competitors!!