Competition (04/04/16)

 In Competition

REGIONAL PREP

A. Warm + Gymnastic Skill
4 Rounds of:
10 Cal Air Bike
15 RKBS (70, 53)
10-15 HSPU
*Push on air bike and RKBs to that HSPU are performed under fatigue

B. Weightlifting Warm
Snatch Grip Push Press
5, 4, 3, 2, 1
*Start light and build to moderate. Behind neck

C. Strength
Overhead Squat
5-5-3-3-1-1-1
*Build to a moderate single. Pull from rack.

D. Weightlifting
Snatch Balance
5×3
*Build to a moderate triple. Pull from rack

E. 7min AMRAP:
10 OHS (95, 65)
10 Burpees over Bar

F. 8min Alt EMOM:
Odd: 15 GHD Sit-ups
Even: 15 GHD Hip Ext

 

OPEN PREP

A. Warm + Gymnastic Skill
4 Rounds of:
10 Cal Air Bike
15 RKBS (53, 35)
8-10 HSPU
*Push on air bike and RKBs to that HSPU are performed under fatigue

B. Weightlifting Warm
Snatch Grip Push Press
5, 4, 3, 2, 1
*Start light and build to moderate. Behind neck

C. Strength
Overhead Squat
5-5-3-3-1-1-1
*Build to a moderate single. Pull from rack.

E. 7min AMRAP:
10 OHS (95, 65)
10 Burpees over Bar

Recent Posts
  • Camille Goldman

    Regional Prep

    Completing stuff a lot better than I use to
    A. Done 10 HSPU each round proud of those
    B. 110#
    C. 125# PR class
    D. 5 + 13 Class
    E. 95#
    F. Done

    Good Day for me!

    • Case

      Good work Camille! Keep it up!

  • Karlie

    A done
    B 85#
    C 120#
    E 5+7
    F done