Competition (04/18/16)

 In Competition

2017 REGIONAL & OPEN PREP

A. Gymnastic Skill + Warmup
2 Rounds NFT:
100m Run
10 High Box Step-ups
100m Run
10 Sit-to-stand pistols (alt)
100m Run
10 Pistols (alt)

B. Weightlifting
Squat Snatch, Hip
2×3
2×2
2×1
*Build to a moderate 3, 2, & 1 (no misses)

C. Strength
Back Squat
5×5
*Make 10-20 lbs jumps to build to a heavy 5. 2min rest between sets. 

D. Metcon
10min AMRAP:
200m Run
10 Burpee Pull-ups
30 Air Squats
*Rx+ 5 Burpee MUs (ring)

E. Accessory
6min Alt EMOM:
Odd: 15 GHD Sit-up
Even 20 GHD Hip Ext

Recent Posts
  • Sarah Schulz King

    A 32″ step ups
    B 65, 85 x 3; 95, 100 x 2; 105 x 1 (failed 1st attempt at 105, so did one and stopped)
    C Front Squat: 85, 115, 135, 155 x 5, 170 x 3
    D
    E

  • Chris Hall

    A done
    B worked to 135
    C 1×5 320
    D 3+1 RX +
    E done

  • Karlie

    A done
    B
    [email protected],55#
    [email protected],70#
    [email protected],80#
    C 125# felt so heavy! haven’t done much under load.
    D 3 rounds
    E skipped. Double ear infection.
    80# effort today while recovering from illness. 🙁

  • chris redden

    A. Done
    B. 145. Didn’t go heavy worked on form
    C. 265. Same as above
    D. 3 rounds plus run
    E. Done

  • Matt McDonald

    Volinda was begging me (not really) to do 5 class so skipped A and B
    C. 265
    D. 3 rd rx+

  • Chris Pierce

    C: Worked up to 1×5 @ 205lb
    D: 3 rounds.
    B: 65lb & 70lb x 3, 75lb & 85lb x 2, 95lb x 1, tried 105 twice and failed (mostly mental).

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

    A. Done
    B. 105, 110, 120
    C. 125, 175, 195, 215, 235
    D. 3+0 MU (2x same score)