Competition (05/14/16)

 In Competition

2017 Open & Regional Prep

A. Gymnastics Baseline Warmup
5 Rounds of:
*Continuing our baseline gymnastics reps.
5 Hollow body push-ups 
Xiaopeng Forward /arm

B. Weightlifting
4B Weightlifting Class
-or-
Clean, Above Knee
8×3
*Building

C. Benchmark Metcon
“Sage at 20”
20min AMRAP:
20 Thrusters (135, 95)
20 Pull-ups
20 Burpees
*Thrusters should be heavy, but pick a weigh that will allow you to still complete 5+ reps when fatigued.

D. Rest & Recovery
5min Rest & Recovery Row
*Easy / conversational pace

Recent Posts
  • Matt McDonald

    B. Clean from knee 8×3. 135,155,165,175,185,195,205,215×2
    Snatch class. Up to 155×3
    C. 3+2 rx

  • Lloyd Tharp

    A. Complete
    B. 155,175,185,195,205,215,225,235
    C. 3rnds+11 rx+ 3rd rnd of thrusters hit me like a ton of bricks
    D. Complete

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

    a. done
    b. snatch: up to 105
    c. 4+11 Rx+ (ub pullups til last round 11/9, and all thrusters in 5s)

  • Casey Hogan

    A: class warmup
    B: Weightlifting, hit 145 for two, above knee snatch
    C: 2+ 16 RX+ woof
    D: road trip