Competition (04/26/16)

 In Competition

2017 REGIONAL & OPEN PREP

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

B. Strength
Back Squat
5×3
*Make 10-20 lbs jumps to build to a heavy 3. Give yourself a solid 2min rest between sets. 

C. Metcon + Gymnastics Conditioning
8 Rounds for time:
200m Run
8 DB Snatch (alt, 50, 35)
2 Rope Climbs (15′)

D. Accessory
8min Alt EMOM:
Odd: 15 GHD Sit-up
Even 20 GHD Hip Ext

Recent Posts
  • Sarah Schulz King

    A. 65, 75, 85, 95, 105, 110, 115# -PR!
    B. Worked up to 195# – PR!
    C. 23:30
    D. Done

  • chris redden

    A. 195
    B. 275
    C. 18:14
    D. Done

  • Karlie

    A Real sore left shoulder so didn’t try to push it too much.
    2×3 55,60#
    2×3 65,75#
    3×1 75, 80, failed 85# 3x- I just couldn’t get my left shoulder to stabilize and lock it in.
    B. 85,105,115,125,135×3 haven’t squatted under heavy load in long time. Just trying to get comfortable again and focus on form.
    C. I set a 15′ cap and only did 4 rounds Rx. Ran out of time.

  • Casey Hogan

    A: 155 but many misses
    B: 225
    C: not today
    D: done

  • Camille Goldman

    A. 80#, 85#, and 90#
    B. 160# wahoo
    C. 5 rounds 16 minutes
    D. Done

  • Matt McDonald

    A. 155, 165×1, 185×1
    B. 205. Knee pain
    C. 4 rds only. I don’t like to sweat much anymore.
    D and E no go. Storms a brewing in

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

    A. 115,125,130 (missed 140)
    B. 235, got 2 @ 250
    C. Something similar
    D. Done

  • Chris Pierce

    Can’t make it to the gym on Tuesdays, so I did this workout tonight (Thursday). Plus, rope climbs and snatches are a goat, so it worked out.

    A. Made it up to 80lb x 2 and something in my groin went *TWANG*. I stopped there….
    B. Worked up to 215 x 3.
    C. 23:18 with a 40lb DB.
    D. Done.