Competition (03/01/16)

 In Competition

REGIONAL PREP

A. Gymnastics + Warmup
5 Rounds of:
200m Run
10 Pistols (alt)
5-7 Strict Pull-ups

B. Weightlifting
Power Clean + 2 Split Jerk
15min to build to a heavy complex
-then-
5min EMOM of:
Above Complex @ 80-85% of heavy single above

C. Strength
Bench Press
4×5
*Build to a heavy set of 5

D. Metcon
Every 6min for 4 Rounds:
500m Row
12 Burpees
15 Box Jumps (24, 20)
*Score is slowest time in any round

 

OPEN PREP

A. Gymnastics + Warmup
5 Rounds of:
200m Run
10 Pistols (alt)
5-7 Strict Pull-ups

B. Weightlifting
Power Clean + 2 Split Jerk
15min to build to a heavy complex
-then-
5min EMOM of:
Above Complex @ 80-85% of heavy single above

C. Metcon
Every 6min for 4 Rounds:
500m Row
12 Burpees
15 Box Jumps (24, 20)
*Score is slowest time in any round

 

Recent Posts
  • Sarah Schulz King

    Regional Prep:
    A done
    B worked up to 135#, then 115# for EMOM
    C 85, 95, 105, 115 x 5
    D 4:00 – first round was slowest, my left quad is dying!

    • Camille Goldman

      Nice job on the bench press!

  • Camille Goldman

    Regional Prep
    A. 30 butterfly kipping not in a row three at a time
    B. 110# easy
    C. 85# with help haven’t done that in awhile
    D. 3:31 Class