Competition (05/11/16)

 In Competition

2017 REGIONAL & OPEN PREP

A. Plyometric & Gymnastic Warmup
10min Alt EMOM:
Min 1: Freestanding Handstand Hold (accumulate as much time as possible in minute
Min 2: 3x Depth Jump to Broad Jump
*For depth jump, step off of a 12″ box, land 2 feet and immediately explode into broad jump. Rest 15-20 sec and repeat.

B. Power Snatch, Hip
6×2
*Building. 2 sec pause in dip position. No redip. Focus on straight up jump. Main focus today is skill and speed.

C. Metcon
8min AMRAP
3 Power Snatches (155, 105)
40 DUs

D. Accessory
Front Rack Walking Lunge
4×10 (alt, 5/leg)
*Across. Moderate load. We haven’t lunged in a while
-ss w-
4×15 GHD Sit-ups

Recent Posts
  • Lloyd Tharp

    A. Complete
    B. 95,115,125,135,145 went light worked speed
    C. 7rnds …tried for 7+1 but failed the ps
    D. Completed just used the 155# bar from metcon

    • Matt McDonald

      You got skunked by a girl on that wod. ☝️

      • Lloyd Tharp

        Yes I did now let’s see you beat her

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

    A. Done
    B. Up to 115
    C. 7+22 (105)
    D. Up to 155#

  • Casey Hogan

    A: coach warm-up
    B: 3×135 double
    C: 3 + 2, 155, saw stars ✨
    D: 135

  • Matt McDonald

    A. Done
    B. 150
    C. 5+13 rx+
    D. No go

  • Karlie

    A done handstands yay
    B 80#
    C 5 rounds 75# 🙁 power snatch so hard
    D worked on bear complex for comp
    *badass Lindy pic <3

  • Sarah Schulz King

    A. Done
    B. 95#
    C. 5+1 RX+ my shoes came untied twice, and they were double knotted!
    D. Skipped, bc I did the prowler and stone cleans from yesterday, accidentally did 180# prowler for 3 rds…