Competition (04/25/15)

 In Competition

*If you’re lifting in the weightlifting meet today. I suggest starting out with something with which you’re confident, make a conservative jump for lift 2, and if you hit it, go big on attempt 3. If you’ve never lifted at a meet before, check out this article from Will Fleming on how to warmup at a meet.

 

Open Prep

A.
Every 2min for 14min:
3 Squat Snatches
*No hook no feet. Build into a moderate weight and maintain for all 7 sets.

B.
Deadlift
5×8
*2min Rest Between Sets

C.
Reverse Hyper
4×15 [8] -superset with-
Plank Holds
4x1min

D.
4 Rounds for time of:
15 Wall Balls (20, 14)
15 Burpee Box Jump Overs (24, 20)
15 Pull-ups

 

Regional Prep

A.
4B Weightlifting Meet

B.
Bench Press
6×3 @ 9 RPE
-superset with-
Supine Ring Rows
6×8

C.
10min alt emom:
Odd: 1 rope climb + 2 legless rope climbs (15′)
Even: 50 DUs

D.
Masters Qualifier Event 3
2 rounds for time of:
1,000-meter row
50 thrusters (65, 45)
30 chest-to-bar pull-ups
*Go hard. You better beat all the masters

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  • Stuart Stark

    A. 95. First time doing NHNF snatches. I feel like I really made some improvements on my snatch today.
    B. 275
    C. Done
    D. 14:38

  • Matt McDonald

    Messed with some hang cleans and front squats today. Then did
    D. 14:20.

  • Karlie

    A. 35,45,55,55,55,55,55 hard time with feet grounded but got better each round.
    B. 85,115,135,35,135
    C. Na
    D. No wallball at home so I did 4 rounds
    15 box jump overs( realized this was supposed to be burpee box jump overs after the fact)
    5 kipping pull-ups (first kips in a month, felt great)
    5:25 time

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

    A. Worked up to 125 x 2 for snatch
    D. 18:19 Rx