Competition (06/06/16)

 In Competition

2017 REGIONAL & OPEN PREP

A. Gymnastics Skill
4 Rounds of:
10 Straddle Ups
10 Jefferson Curls
*Stay light on Jefferson Curls (15-35# bar at the most).

B. Weightlifting
10min EMOM
1 Snatch, Above Knee
*Pause with bar above knee for 2 sec. Build to a moderate/heavy weight before starting EMOM. Use for as your limiter. If lifts are feeling good, feel free to build.

C. Strength
Tempo Back Squats
5×5
*3 sec negative, no pause in bottom, 1 sec ascent, 1 sec at top. Let tempo decide load. Building. Make 5-10lb jumps each working set.

**Make this a legitimate squat session today. Plenty of warmup sets. Full 2min rest between working sets, push hard but keep tempo. Whenever someone tells me we didn’t do enough volume on a 5×5 squat day, I know they didn’t go heavy enough and/or dedicate enough time to their squats. A true 5×5 should be taxing! 

D. Metcon
4 Rounds:
2min to complete:
200m Run
Then AMRAP of Burpee Pull-ups in remaining time.
Rest 1min after each round.
*Rx – Pull-up bar must be at least 6″ above reach. Score is total burpee pull-ups

*That’s it for today. Resist the urge to do more. Metcon volume will go up as the week goes on.

 

 

 

Recent Posts
  • Josh Sampson

    A. Done
    B. 105 felt smooth. Didn’t go too heavy. Focusing on perfecting the movement.
    C. 145. PR for tempo squats. Prolly coulda gone a little heavier.
    D. 38. No urge to do more after that one.

  • chris redden

    A. done, i really liked the Jefferson Curls, loosed my back and my hamstrings
    B. 125X2,145X2,165X5,175X1
    C. worked up to 235
    D. 50

  • Sarah Schulz King

    A done
    B went with 95# across- back sore
    C front squats 125, 135, 145, 155, 165
    D 28 RX

  • Lloyd Tharp

    A.complete
    B.165# across did work up to a 220# pr attempt for a hang snatch before emom caught it but rolled forward in the hole
    C.225 across
    D.54 for 4rnds my son and i did 5rnds on accident totaled 69 burpee pullups

  • Matt McDonald

    A. No go. Had 30 mins before 5:30 class
    B. Up to 175. Felt strong
    C. 235. No knee pain
    D. 46
    Built to a heavy c n j after the wod for practice under fatigue. 225

  • Karlie

    A. Done
    B. [email protected], [email protected], [email protected] best snatch session in a while.
    C. 130#
    D 31 Rx slow so I wouldn’t miss the bar jumping to it.

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

    A. My rhomboid correctives
    B. Up to @120# (4 reps here)
    C. 125, 155, 175,195, 215
    D. Did metcon twice: 49, 47

    • Matt McDonald

      3…2….1… Gooooooo!!

  • Camille Goldman

    B. Good snatches 90# PR for me
    C. 160#
    D. 47
    50 T2B
    200 DUBS