Competition (01/23/16)

 In Competition

REGIONAL & OPEN PREP

A. Weightlifting
*4B Athletes – This is the programming for weightlifting class. If able, attend class to join in on the community and to get some pointers from a coach!

2 Snatch Push Press + 1 OHS
-3×1
*build to moderate

Close Grip Power Snatch, below knee
-3×3
*build to moderate

Snatch, below knee
-4×2
-5×1
*build to heavy double, then single

B. Strength
Deadlift
-3×5
-3×3
*Across on 5s and 3s. Approx
75-80% on 5s, 85-90% on 3s.

C. Metcon
WOD Compliments of CrossFit New England
5:00 – Burpee BJO (24, 20)
-rest 5:00-
4:00 – 10 Meter Shuttle Runs
-rest 4:00-
3:00 – Power Cleans (Choose one weight)
Guys: 75, 95, 135, 155 Girls: 55, 65, 95, 105
-rest 3:00-
2:00 – Wallball Shots (20/14)
-rest 2:00-
1:00 – Max DUs

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