Competition (04/30/16)

 In Competition

2017 REGIONAL & OPEN PREP

A. Weightlifting
Four Barrel Weightlifting Class

-or, if following remotely-

Power Snatch, 2 pos
6×1
*2 pos = Above knee, floor. Build to a heavy complex.

B. Strength
Front Squat
5×3
*Make 10-20 lbs jumps to build to a heavy 3

B. Metcon – Save this for the Competitor Training Session if you plan on attending.
“Fight Gone Bad”
3 Rounds, 1min at each station:
Wall Balls (20/10′, 14/9′)
SDHP (75, 55)
Box Jumps (20)
Push Press (75, 55)
Calorie Row
Rest

C. Accessory
8min Alt EMOM:
Odd: 1min Plank
Even: 6-8 GHRs

Recent Posts
  • Karlie

    A I only worked up to 70#. Dealing with a shoulder issue so worked on form.
    B. Worked up to 125#x3
    C 233, 77,78,78 wallballs and rowing worst movements. BJ and PP were easiest to gain reps. SDHP – meh

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

    A. Weightlifting – 8×3 from hip w/3 sec pause- 85#
    B. 215# pr
    C. 352

  • Matt McDonald

    7:30am. 12×3 hang power clean 185lb
    A. Weightlifting class
    B. No go, easy on the knee.
    C. 260 reps. Died

  • Chris Pierce

    A. Weightlifting class – Worked up to 90lb, but had issues so dropped back to 75lb to work on technique.
    B. Worked up to 155lb x 3.
    C. 214 (Rx) First time doing Fight Gone Bad.
    D. Accessory work done.

  • Sarah Schulz King

    A. Worked up to 95, just kept light, arm hurt
    B. Worked up to 165
    C. 99/91/82
    D. Done