Competition (05/10/16)

 In Competition

2017 OPEN & REGIONAL PREP

A. Weightlifting
Every 90sec for 8 rounds:
Power Clean +  3 Push Jerks
*Across. Pick a weight that is moderately heavy but manageable. The push jerks should be quick and without hesitation.

B. Strength
Strict Press
5×1
*Build to a heavy single with GOOD MECHANICS!

C. Metcon
10min EMOM:
3 Ring Muscle-Ups
10 Push-ups
15 Air Squats
*If you cannot complete work in under a minute, convert to a 10min AMRAP.

D. Conditioning
6 Rounds:
50m Prowler Push (180, 140)
20 Stone or Medball Shoulders (90)
*We have an 80# d-ball at 4B East and 90# stones in New Albany. Double up two rubber mats in parking lot if using stones. 180 & 140 is the additional weight to add to prowler.

Recent Posts
  • chris redden

    A. 185, 205 for last three rounds
    B. 165, failed 175
    C. 8 + 13
    D. did three rounds, ran out of time. WOW on the prowler push

  • Sarah Schulz King

    A. 115#
    B. 102# – should’ve done before A
    C. 10 round EMOM
    D. Skipped, doing tomorrow, bc of rain

    • Case

      That’s okay on B. Sarah! We weren’t shooting for 1RMs yesterdays, just 5 heavy singles based off feel.

  • Casey Hogan

    B: 135, miss current PR 140
    C: 7+2 MUPs, regular and false grip 4 emom

  • Camille Goldman

    A. 105#
    B. 85#
    C. 10
    D. Rain

  • Lloyd Tharp

    A. 205 across
    B. 185 failed 205
    C. completed emom
    D. don’t have a sled

    • Case

      Good work Lloyd!

  • Matt McDonald

    B. 155
    C. 7+3
    Dropped in East spot

  • Karlie

    A. 95#
    B 70# A wore me out too much. Ugh baby shoulders. 🙁
    C 10 rounds
    D when it’s not raining cats and dogs

    • Case

      That’s okay on B. Karlie! We weren’t shooting for 1RMs yesterdays, just 5 heavy singles based off feel.