Competition (04/11/16)

 In Competition

2017 REGIONAL & OPEN PREP

A. Warm + Gymnastics Skill
5 Rounds of:
10 Cal Row
1 L-Sit Rope Climb (15′)
*If not able to maintain L-Sit sub 1 legless rope climb + 1, 20sec L-Sit Hold from pull-up bar

B. Strength
Push Press
15min to build to a heavy set of 5

C. Metcon
5 Rounds for time of:
50 DUs
8 Strict Pull-ups
10 Strict Press (M – .6xBW, F – .5xBW)
*Pull from floor on strict press
*15min cap

D. Accessory
4 Rounds NFT:
8 GHR’s
15 GHD Sit-ups

 

Recent Posts
  • Sarah Schulz King

    A done
    B worked up to 5×125, got 3×130
    C
    D

  • chris redden

    A. done, L sit rope climbs are hard
    B. 185
    C. 11:07 105lb strict press
    D. done

  • Chris Hall

    Regional

    A Done
    B worked to 225
    C 9:24 110 strict press
    D done

  • Camille Goldman

    2017 Regional Prep
    A. Done
    B. 105# failed last
    C. 16:02 60#
    D. Done

  • Matt McDonald

    A. Done. L sit legless were surprisingly easy
    C. 12:56 rx 105lb. Bw=175

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

    A. Done
    B. 135#
    C. 11:06 (65# @ 125 BW)
    D. Done