Competition (05/09/16)

 In Competition

2017 OPEN & REGIONAL PREP

A. Weightlifting
10min EMOM:
2 Squat Snatch, Hip
*Across. Keep chest upright and bar in pocket when you dip. Feel free to dump the bar and pick back up each rep.

B. Back Squat
5×1
*Build to a heavy but manageable single

C. Metcon
6 Rounds for time:
10 Wall Balls (20/10′, 14/9′)
10 RKBS (70, 53)
10 Med Ball Sit-ups
*11min cap

D. Accessory
10min Alt EMOM:
Odd: 30sec Plate L-Sit
Even: 6-8 GHRs
*Stack 2, 45s under each hand and keep feet off ground on L-sit

Recent Posts
  • Sarah Schulz King

    A. 95#, probably could’ve gone heavier
    B.
    C.
    D.

  • Casey Hogan

    A: 145
    B: 245, miss 265 but scared
    C: 7rnds 9:44
    D: home

  • Matt McDonald

    A. 95,105,115,120,125,130,135,140,145,150. Then hit some heavy snatch singles for a pr try. 200 was close!!
    B. 305.
    C. 9:36

  • Chris Pierce

    A. Worked up to 2 sets of 85lb x 2. Improvement from past two times!
    B. Worked up to 235lb. 20lb PR!
    C. 10:08.
    D. Absolutely NOTHING left.

  • Camille Goldman

    A. 80#
    B. 170# PR
    C. 6:49
    D. Done 20 sec holds