Competition (04/22/15)

 In Competition

Open Prep

A.
Every 2min for 16min:
(3 Pos Power Snatch) x 2
*Start moderate and build into a heavy-ish complex

B.
Front Squat
4×8 [8] -superset with-
Knee Planks
2x15sec hold between each set of Front Squats

C.
Stationary Dips
4×12 [8] -superset wtih-
Barbell Curls
4×12 [8]

D.
4 Rounds of:
Min 1: 30 ft HS Walk
Min 2: 50 DUs
Min 3: Rest

E.
4B Class WOD:
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of DB Thrusters
Rest 30 seconds
*Go light on DB thrusters. This is a conditioning workout

Regional Prep

A.
Every 2min for 10min:
5 Back Squat
*across. approx 9 RPE

B.
12min to work into a heavy:
Power Snatch

C.
For time:
50 C2B Pull-ups
10 Snatches (185, 125)
*Snatches can be power of full

D.
3 Rounds for time:
200m Run
20 Wall Balls (20, 14)
15 Power Cleans (95, 65)
10 Burpee Box Jump Overs (24, 20)

E.
5min R&R Row or Airdyne

Recent Posts
  • chris redden

    A. worked to 135
    B, 125,145,165,175
    C. Done, and with 45lb bar
    D. Done
    E. 10 burpees per round, 13 thrusters with 20lb dumbells.

    Case what do you suggest for Friday for those of us competing in the lifting comp Saturday?

    • Case

      Chris – Work up to 70% of your opener in the snatch and C&J

    • Case

      Chris – On our 4x and 5x on squats (and really any movement) use the same weight across. So for example on front squats build up to a weight that is an 8 RPE and maintain for all 4 sets. I’ll specify to build into a heavy set if we plan to go up over the course of the sets.

  • Stuart Stark

    A. worked to 95
    B. 135/145/155/165
    C. barbell
    D. Complete. These are two movements that were unfathomable for me in the past. Such a great feeling to be able to do them in a workout now!
    E. Ran out of time. I will be doing this tonight.

    • Case

      Stuart – On our 4x and 5x on squats (and really any movement) use the same weight across. So for example on front squats build up to a weight that is an 8 RPE and maintain for all 4 sets. I’ll specify to build into a heavy set if we plan to go up over the course of the sets.

      • Stuart Stark

        Alright. Thank you.

  • Brett Moore

    A. worked up to 135
    B. 125, 145, 165, 175

    didnt finish the rest, went turkey hunting instead.

    • Case

      On our 4x and 5x on squats (and really any movement) use the same weight across. So for example on front squats build up to a weight that is an 8 RPE and maintain for all 4 sets. I’ll specify to build into a heavy set if we plan to go up over the course of the sets.

  • Matt McDonald

    A. 95, 105, 115, 120, 125, 130, 130, 130
    B. 135lb for all, couple sets of planks
    C. 12 dips, 12 45lb bar curls all 4 sets
    D. 2 sets of hs walk and dubs.
    E. 91 burpees, 90 thrusters 25lbers.

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

    A. 215, 220, 220, 220, 220
    B. Up to 120# (5# PR!)
    C. Did 50 C2B under 2:15, started at 115#, but ended up at 85# snatches (I’m not sure of time) 6-7ish
    D. 12/13ish
    E. Done

  • Casey Hogan

    Open Prep
    C: 12 dips and 12 curls 65 lbs with barbell

    Starting this week again. Schedule is tight through May but I’ll do what I can. Track meet tonight, all I had time for.

  • Stuart Stark

    E. 112 burpees, 154 thrusters (20 lbs)

  • Karlie

    A. 45, 45, 55, 55, 55, 55, 55, 55
    B. 85# squats focusing on perfect form
    C. Used DB for tricep and biceps
    D. Complete. Made it 20-28 feet unbroken every time before I broke. DU unbroken except last round.
    E. 111 burpees 140 thrusters 15#

  • Case

    A. 95, 105, 115, 125, 135, 135, 145, 145
    B. 145
    C. Dips, done / curls 50#
    D. Done
    E. 120 burpees 121 thrusters 25#

  • Casey Hogan

    A: start 95 last set 135
    B: 155 all sets
    D: attempts hs, dubs straight through