Competition (04/06/16)

 In Competition

REGIONAL PREP

A. Warm + Gymnastic Skill
4 Rounds:
Min1: 12-16 Pistols (alt)
Min 2: 50ft Bear Crawl*
Min 3: 10 Dumbbell Squat Snatch (alt, light/moderate)
*Balance a 10# plate on your back during bear crawl

B. Weightlifting
15min EMOM:
1 Hang Squat Clean (80-90%)
*Across

C. 5 Rounds for time:
10 Front Squats (95, 65)
20 Straight Leg Sit-ups
40 DUs
Rx+ (135, 95)
*15min Cap

D. Accessory
4×6-8 GH Raise
-ss w-
4×3 Front Level Lowering
*3+ sec negative on front lever

 

OPEN PREP

A. Warm + Gymnastic Skill
4 Rounds:
Min1: 12 Pistols (alt)
Min 2: 50ft Bear Crawl*
Min 3: 10 Dumbbell Thrusters (light/moderate)
*Balance a 10# plate on your back during bear crawl

B. Weightlifting
12min EMOM:
1 Hang Squat Clean (80-90%)
*Across

C. 5 Rounds for time:
10 Front Squats (95, 65)
20 Straight Leg Sit-ups
40 DUs
Rx+ (135, 95)
*15min Cap

Recent Posts
  • Sarah Schulz King

    Regional
    A done, only used 12.5 bc not used to squat while DB snatching
    B 115 for first 8, the 120 for 2 and 125 for 5, went too light at start
    C 11:43 RX+
    D done

  • Karlie

    Regional
    A done, 12.5#, left shoulder a little unstable
    B 110#, felt really good.
    C 12:20 Rx+ slow fs
    D ran out of time
    Abs… What she said V

  • Matt McDonald

    B. 15 mins. 205lb across
    C. 11:38 rx+

    • Case

      Good work Matt!