Competition (03/17/15)

 In Competition

A.
Every 2min for 8min:
3 Snatches

Every 2min for 8min:
2 Snatches

*Build into a heavy-ish 3 then a heavy-ish 2. Focus on form. Don’t go over 85% of snatch 1RM.

B.
10min Alt EMOM:
Odd: 6 Pause Pistols (alt)
Even: 10 C2B
*2 sec pause at bottom of each pistol

C.
7min Ladder:
3-6-9-12-Etc… of:
Power Cleans (155, 105)
Box Jumps (24, 20)

D.
4 Rounds of:
100ft Overhead stability walk
15 Reverse Hypers (mod)
*For overhead stability walk, use a wooden dowel or light barbell and hang light KBs from green bands on each side. Unrack in a back rack position, then press overhead.

Recent Posts
  • Matt McDonald

    A. All power. 155 x 3 for 8 min. 135 x 2 8 mins

    B. reg pistols, and no pull-up bar yet so did 5 muscle ups on rings even mins.
    C. 71 reps. 11 PC on 15s
    D. No go. Ran 400 meter cool down

  • http://www.fourbarrelcrossfit.com Renee English

    A. 65,85,95,105 then 115,120,120,120
    B. Done. UB
    C. 4PC on the 18s
    D. Done w/26# kb & then 45s on RH