Competition (04/12/16)

 In Competition

2017 REGIONAL & OPEN PREP

A. Weightlifting
Snatch
*Build to a moderate weight, then execute the following:
Min 0-5 establish a heavy set of 5 squat snatch
Min 6-10 establish a heavy set of 3 squat snatch
Min 11-15 establish a heav singe squat snatch

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

C. Metcon
For time:
8min ladder:
5-10-15-20 etc of:
Wall Balls (20/10′ 14/9′)
Ball facing burpees

D. Conditioning
Cal Row
50-40-30-20-10
*Work : Rest = 1:1. Score is total time.

Recent Posts
  • chris redden

    A. Worked up to 165. Worked on form
    B. 205 for 5. Worked on form
    C. Through 25 wall balls

  • Sarah Schulz King

    A. 5 @ 105 TnG, 3 @ 115 TnG, [email protected] 130 (10# PR on 1 and 3!!!)
    B. 85, 115, 145, 165, 185 x 5
    C. Did something else with wallballs
    D. 3:15, 2:30, 1:51, 1:05, 28… Clock got reset in middle of my workout, so not sure exactly 😡, something like 17:18

  • Chris Hall

    A worked to 155
    B worked to 305
    C 4+12
    D done

  • Matt McDonald

    A. Snatches sucked today. Worked up to 165, barely missed 185 about 5 times.
    B. 255×5. Then did 5×5 @ 235lb across.
    C. 4 wall ball in round of 25s
    D. No go.

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

    A. 105,115,125
    B. 175,195, 215, 235
    C. 4+8 (20# -9′)
    D. Done