Competition (03/07/16)

 In Competition

REGIONAL PREP

A. Gymnastics + Warmup
8min EMOM:
1 MU + 4 Ring Dips

B. Weightlifting
Every 90sec for 8 Rounds:
Power Snatch + Snatch
*Make 5-10 jumps to build to a heavy complex

C. Strength
Deadlift
5-5-5-3-3-3
*Build to a mod/heavy set of 5; then a mod/heavy set of 3.

D. Metcon
8min AMRAP:
12 Wall Balls (20/10′ 14/9′)
8 Burpees

E. Conditioning
10 Rounds of:
20sec Cal Row ME
40sec Rest

 

OPEN PREP

A. Weightlifting
Every 90sec for 8 Rounds:
Power Snatch + Snatch
*Make 5-10 jumps to build to a heavy complex

B. Strength
Deadlift
5-5-5-3-3-3
*Build to a mod/heavy set of 5; then a mod/heavy set of 3.

C. Metcon
8min AMRAP:
12 Wall Balls (20/10′ 14/9′)
8 Burpees

D. Conditioning
10 Rounds of:
20sec Cal Row ME
40sec Rest

Recent Posts
  • Sarah Schulz King

    Regional
    A. Did 6 Strict MU transitions on low rings and ring dips
    B. 65, 75, 85, 90, 95, 100, 105, 110
    C. 155, 175, 195 x 5; 215, 230, 240 x 3
    Skipped D, redid 16.2 before this
    E. Done

  • Camille Goldman

    A. Done, muscle up swing only
    B. Up to 90#
    C. 205# and 215#, 225# once
    D. 8+6
    E. Mile run