Competition (04/28/15)

 In Competition

Open Prep

A.
Every 2min for 16min:
3 Push Jerks
*Start moderate and build into a heavy-ish set. Pull from blocks if available

B.
Strict Press
4×12
*+5-10lbs heavier than last week
-superset with-
Strict False Grip Ring Pull-ups
4xME
*Aim for 1-2 more reps each set on ring pull-ups

C.
One Arm DB Row
4×10/arm
-superset with-
Lateral DB Raises
4×12 [8] *+5-10lbs compared to last week on both

D.
TGUs
4×3/side (bottoms up KB) [8] -superset with-
GHD Sit-ups
4×15
*Try to move up to next KB weight.

E.
10min AMRAP:
5 HSPU
10 T2B
15 Box Jumps (24, 20)

 

Regional Prep

A.
Overhead Medball Toss
10 attempts at max distance.
*Guys 10# / Girls 8#.

B.
Every 2min for 16min:
3 Tap-n-go Snatch
*Full snatch. Build into a haevy triple

C.
10min to build into a Push Press 1RM

D.
4min: ME Burpees
3min: ME DUs
2min: HSPU
1min: C2B
*Record score for each. No rest between movements

E.
21-15-9 of:
Power Snatch (115, 75)
Box Jumps (30, 24)

Recent Posts
  • chris redden

    A. Worked to 210
    B. 100 & 7
    C. 55 & 12.5
    D. 26 & done
    E. Ran out of time had to catch my flight

  • Brett Moore

    A. worked up to 205
    B. 100 & 7 PU’s
    C. 55 & 12.5
    D. 20 lbs

  • Stuart Stark

    A. Worked to 175#
    B. 70# & 10×4
    C. 60s & 10s
    D. 17#
    E. 5 rounds + 24 reps

  • Matt McDonald

    Rough today. Body is shot from yesterday.
    A. Worked to and hit 185lb.
    B. 80lb x 12 all sets. PUs- 8,6,5,4
    C. DB Rows only w/ 70lb 4×10 each arm
    D. GHD situps only 4×15 (smoker)
    E. did 1 round and called it. taxed out today guys, the pistols yesterday took my soul.. DOMS is setting in. 🙁

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

    Regional prep: (bc I enjoy getting my butt kicked)
    A. 24ft
    B. 90# up to 110#
    C. 155#
    D. 58,122, 22,15
    E. 9 something I think, forgot to check clock, but remembered seeing a 9 when I looked up (Rx)

  • Casey Hogan

    Open
    A: 175 x 4
    B: 95 and 7
    C: 60 and 15
    D: pink and complete Ghd
    E: 5 + 14

  • Brent Cowan

    a)155
    b)85 , 7
    c)65, 20
    d) 35lb
    e)5+5 shoulder presses instead hspu