Competition (05/29/15)

 In Competition

**Central Regional starts today! Be sure to go to games.crossfit.com to checkout 4B athletes Lindy Barber, Kristi Eramo, and Pat O’Connell battle it out with some of the best athletes in the world!

Open Prep

A.
Clean & Jerk
Perform a set every 2min:
3, 3, 2, 2, 2, 1, 1, 1
*Build into a heavy double and single… NOT a 1RM

B.
CGBP
4×10 [9] *Move up 5-10lbs
-superset with-
Strict Pull-ups
4xME
*Aim for 1-2 reps more

C.
DB Fly
4×10 [8] *move up 5 lbs
-superset with-
Pause Ring Rows
4x 6, 5, 4, 3, 2, 1 sec
*For ring rows. Pull to chest and hold for 6sec, return to bottom, pull to chest and hold for 5sec, return, 4sec, return, etc.

D.
10min AMRAP of:
5 HSPU
10 T2B
30 DUs

Recent Posts
  • chris redden

    A. skipped for back
    B. 175, 12,10,12,10
    C. 50 & done
    D. did HSPU and 50 dubs, skipped TTB with back

  • Chris Hall

    A -started at 185 worked to 225
    B-185. 11 10 10 10
    C- 50 done
    D 6 rounds struggled with DU’s

  • Casey Hogan

    A: 155 to 205 jerk tired
    B: 160, 13, 10, 12, 8
    C and D watched some badass ladies in event 2 and had to skip town after because I ran out of time. Go 4B!!

  • Stuart Stark

    A. 185# for 2
    215# for 1

    B. 165# (12, 10, 12, 10)