Competition (04/25/16)

 In Competition

2017 REGIONAL & OPEN PREP

A. Gymnastics Warmup
2 Rounds of:
10 Split Squats (L)
10 Split Squats (R)
10 Elevated Split Squats (L)
10 Elevated Split Squats (R)
10 Air Squats
10 Pistol (L)
10 Pistols (R)
*Elevate back foot on a bench for elevated split squats

B. Weightlifting
Power Clean, 3 pos
6×1
*Mid Thigh, Above Knee, Floor. Build to a heavy single

C. Metcon
12 min AMRAP
10 Hang Power Cleans (95, 65)
20 Burpees over Bar
40 DUs
*Rx+ (135, 95)

D. Strength
Weighted Pull-up
5×5
*Across

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

Recent Posts
  • chris redden

    A. Done, this was fun
    B. 205
    C. 4+7 RX+
    D. 3X5 at 35lbs KB
    E. 55 & 25

  • Chris Hall

    A done
    B worked to 265
    C 4+20 RX +
    D worked to 53#

  • Sarah Schulz King

    A done
    B worked up to 135# couldn’t get 140 from high hang
    C 3+0 RX+
    D 20# weighted all sets
    E 40# row, 12.5# lat raises

  • Matt McDonald

    Pressed for time today. Kids Tee ball, had to put fuel pump in my turd bucket car
    A. No go
    B. 185, 195, 205, 215, 225 miss twice but hit the high hang on both.
    C. 3+17 rx+
    D and E no go. Only had about 45 mins to work out.

  • Karlie

    A done
    B 110# but it was a struggle getting the 3rd from floor. Faster elbows thru….
    C 3+7 Rx+ yay burpees
    D 3×5 10#
    E 35#/10#

  • Chris Pierce

    A. Done.
    B. Worked up to 140lb.
    C. 3 + 15 reps @ 75lb
    D. Did 4 rounds of 7 unbroken as the WOD cash out (slightly less than body weight…red band).
    E. Ran out of time, had to pick up the daughter.

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

    A. Done
    B. 165#
    C. 4+26
    D. 31#
    E. 40/12#

    • Sarah Schulz King

      How did you do 31? That’s an awfully precise weight! Lol