Competition (03/30/16)

 In Competition

REGIONAL PREP

A. Gymnastics + Warmup
4 Rounds:
3 Front Lever Lowering
6 Sit to Stands
9 Box Jumps (30, 24)

B. Weightlifting
Every 90sec:
3 Squat Cleans (95+, 65+)
*Start at the weight above and add 10lbs each round until you can no longer get the work in within the 90sec

C. Metcon
“Mayo”
4 Rounds of:
15 Deadlifts (225, 155)
400m Run
*16min cap

D. Accessory
4 Rounds NFT:
15 GHD Sit-ups
15 GHD Hip Ext

 

OPEN PREP

A. Gymnastics + Warmup
4 Rounds:
3 Front Lever Lowering
6 Sit to Stands
9 Box Jumps (30, 24)

B. Metcon
“Mayo”
4 Rounds of:
15 Deadlifts (225, 155)
400m Run
*16min cap

C. Accessory
4 Rounds NFT:
15 GHD Sit-ups
15 GHD Hip Ext

Recent Posts
  • chris redden

    A. Done, need to do more core work, i
    B. this was fun, worked up to 195 and stopped
    C. 11:58 did 185lb deadlifts, my back locked up after the 3rd run and made it extremely difficult to finish running
    D. done

  • Camille Goldman

    Crossfit PHX in Scottsdale
    Mayo 12:30
    WOD: 20 min AMRAP

    10 wall ball
    10 pull ups
    100 dub
    10 push up
    10 sit ups

    5 rounds, yes I did 500 dubs!