Competition (06/08/15)

 In Competition

Open Prep

*This is performance week. Go hard and hit all your sets!*

A.
10min EMOM:
2 Power Cleans
*Build to heavy double and maintain for all 10sets. This is our last week of this sequence. So go big!

B.
Back Squat
4×10 [9] *Move up 5-10lbs compared to last week
-superset with-
RDL
4×10 [9] *Move up 5-10lbs compared to last week

C.
Fran
21-15-9 of:
Thrusters (95, 65)
Pull-ups

D.
GHD Sit-ups
4×20
-superset with-
GHR
4×10

Recent Posts
  • chris redden

    A. all at 205,
    B. 220 & 165
    C. 3:58
    D. Done
    my back is finally feeling better and it felt good to back squat
    not my best performance on Fran, getting over a summer cold i caught on thursday

  • Brett Moore

    A, 215
    B. 220
    C. 6:40
    signed up for a comp on Aug 1st so need to start getting cardio back. Guess Fran was a good kick off for it. Thrusters felt great, pull ups were rough

  • Chris Hall

    A – 225 for all
    B- 215. 185
    C skipped not enough time
    D done all

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

    A. 145 for all
    B. 185, 105
    C. 3:01 (finally UB, just rested too much)
    D. Done

  • Casey Hogan

    A:195
    B: 185, 155 no knee pain!
    C: 5:46
    D: done. Snoop Dogg concert 18 hrs before all this. Wanna pukie.

  • Matt McDonald

    Had competition on Sat so body is shot
    10 min airdyne
    A. All at 205.
    D. GHD sit-ups 3 sets of 20
    3k meter active recovery row
    Beer and burpees in my garage late night