Competition (04/20/16)

 In Competition

2017 REGIONAL & OPEN PREP

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

B. Strength
Deadlift
5×5
*Make 10-20 lbs jumps to build to a heavy 5

C. Benchmark
For time:
100 Wall Balls (20, 14)

C. Conditioning
With a Partner:
1200m Farmers Carry Relay (53, 35)
*Alt partners. Each partner completes 200m at a time. Partner A completes carry while while partner B rests. Then vice versa.

D. Accessory
DB Row
3×8/arm
-ss w-
DB Lateral Raise
3×10

Recent Posts
  • Sarah Schulz King

    A. Elbow bothered me, stopped after 2@115
    B. Worked up to 245×5!!!!
    C. 4:34 (I think, couldn’t see clock)
    D. 12:30 with Karlie
    E. 40# DB Rows, 12# Lat Raises

    • Karlie

      Good job today birthday girl!

  • Chris Hall

    A worked to 205
    Did 5 rounds
    6-315 deadlifts
    6- burpees
    5 clean 225
    5 c2b
    4 thruster 155
    4 mu’s
    Time 24:31
    # Renee programming 😜😄

  • Karlie

    A worked up to 115# at hip. No misses.
    B 5@185#
    C ugh wallballs 7:15
    D 12:30 w/ Sarah
    E 35#/10#

  • Matt McDonald

    A. 135,185,215.
    B. 185,245,295,335,375 clean grip
    C. 5:52
    D and E no go, been a long day.

  • Chris Pierce

    A. Worked up to 145lb
    B. Worked up to 5x235lb
    C. 8:39 (really should have done this BEFORE CrossFit class…)
    D. 12:15 with Aaron (Rx)
    E. Nothing left in the tank