Competition (04/09/16)

 In Competition

REGIONAL PREP

A. Warm + Gymnastics Skill
10min Alt EMOM:
Odd: 5 Box Jumps (ME)
Even: 30+sec Hollow Body Support Hold on Rings

B. Strength
Back Squat
5×5
*Build to a heavy set of 5

C. Strength
Bench Press
5×5
*Build to a heavy set of 5

D. Benchmark
“Flo”
For time:
50 Cal Row
50 Wall Balls (20, 14)
50 Burpees
50 Pull-ups

E. Accessory
4 Rounds NFT:
2 TGU (L)
2 TGU (R)
8 GHRs
*Max load on GHD

 

OPEN PREP

A. Strength
Back Squat
5×5
*Build to a heavy set of 5

B. Strength
Bench Press
5×5
*Build to a heavy set of 5

C. Benchmark
“Flo”
For time:
50 Cal Row
50 Wall Balls (20, 14)
50 Burpees
50 Pull-ups

 

Recent Posts
  • Sarah Schulz King

    I had a toddler with me today, so I did what I could
    A done
    B front squat for back, worked up to 155, not anywhere close to 5RM
    C worked up to 115
    D Skipped for Kameron sake
    E did 3 rds before Kameron decided to try to throw my kettle bell, so we left…

  • Matt McDonald

    B. 225 across for 5×5
    Weightlifting then class
    D. 14:22

  • Camille Goldman

    Is that me? 😊 I look strong
    Regional Prep
    A. Ring holds only
    B. 140#
    C. 80#
    D. Class 12:56
    E. Skip

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

    Regional:
    weightlifting class (Pwr snatch)
    A. Done w/28″
    B. Up to 205#
    C. Up to 125#
    D. 10:59