Competition (04/08/16)

 In Competition

REGIONAL PREP

A. Warm + Gymnastic Skill
3 Rounds:
10 Kipping Pull-ups (no butterfly)
5 Inch Worms
5 Ring MUs
5 Inch Worms

B. Weightlifting
15min EMOM:
Hang Squat Snatch
*Start light and add 10lbs every minute

C. Benchmark
Diane
21-15-9 of:
Deadlifts (225, 155)
HSPU

D. Conditioning
7 Rounds:
Min 1: 30sec Weighted GHD Sit-ups
Min 2: 30sec Max Cal Airbike
*Use med balls (20,14) for GHD Sit-ups

 

OPEN PREP

A. Warm + Gymnastic Skill
3 Rounds:
15 Kipping Pull-ups (no butterfly)
10 Inch Worms 

B. Weightlifting
15min EMOM:
Hang Squat Snatch
*Start light and add 10lbs every minute

C. Benchmark
Diane
21-15-9 of:
Deadlifts (225, 155)
HSPU

 

Recent Posts
  • Sarah Schulz King

    Regional
    A did class so skipped warm up
    B 45# +5 a round worked up to 110#
    C 6:10 in class
    D total of 64 sit-ups and 62 calories

  • Matt McDonald

    A. Done
    B. Up to 170.
    C. 6:59. Strength is good gymnasty and anaerobic bad
    D. Only did 5 rounds. 20# ball

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

    A. Done
    B. Up to 125
    C. 3:35 & 4:18 (not a pr, did again w/Chris)
    D. Done

    • Case

      Good work ;)-