Competition (Saturday, 06/25/16)

 In Competition

2017 REGIONAL & OPEN PREP

*Competitor Meet-Up will be at 4B East today at 10:15am. We’ll be completing the Granite Games WOD  below during that session.

A. Weightlifting
4B Weightlifting Class

-or-

Muscle Snatch, above knee w/empty bar
3×4

P. Snatch + Snatch (Each Position)
(1+1)x3
*Positions – Hip, Mid Thigh, Above Knee, Below Knee, Mid Shin. Use empty bar

Snatch, above knee
8×3
*Build to a moderate set of 3. Focus on speed and positions.

B. Metcon Option A:
Granite Games WOD 3
12min AMRAP:
12 chest-to-bar pull-ups
8 deadlifts (245/165lbs)
12 handstand push-ups
8 deadlifts (245/165lbs)

*View full standards here.

* If lats are fatigued or hands are ripped, save this WOD for Monday and complete the Metcon below instead. This is the WOD we’ll be tackling in 4B class.

C. Metcon Option B:
“Abbate”
1 Mile Run
21 Clean-and-Jerk (155, 105)
800 Meter Run
21 Clean-and-Jerk (155, 105)
1 Mile Run
*35min cap

Recent Posts
  • Sarah Schulz King

    A. Worked up to 110# x3 on snatch
    B.

    • Sarah Schulz King

      Just realized what I said/did… Strict chest to bar? Woah. Since when can I do so many of those?!?! Thanks Case, guess it’s working!

  • Casey Hogan

    A: sleep
    B: 3 + 8 did this after Abbate because I like to live dangerously
    C: 34:47

  • Josh Sampson

    A. Did strict press programming right before wod.
    C. 29:51 @ 115#

  • Karlie

    A weightlifting 1×3 85# that was a PR
    B 3+3 deadlifts slowed me down. Hspu unbroken

  • Matt McDonald

    Slept in and ate food and swam with the kids all day. 9pm did Abbate driveway wod.
    32:05.