Competition (07/07/15)

 In Competition

Open Prep

A.
Every 2min for 10min:
2 Snatches
*Build to 82% before starting E2MOM and then maintain for all 5 sets.
-ss w-
Shoulder Sweeps
10/side

B.
Strict Press
4×8 [9] AHAP for all 4 sets
-superset with-
Strict Muscle Ups
4xME
*If not able to complete strict MUs, sub with strict ring pull-ups + strict ring dips

C.
Bent over barbell row
4×8 [9] *Go up 5-10lbs compared to all sets from load week (2 wks prior)
-ss w-
Strict Tempo Push-ups
4xME
*3sec negative, explode to the top on push-ups

D.
10min Alt EMOM:
Odd: 10 Thrusters (95)
Even: 10 C2B Pull-ups

Regional Prep

A.
Every 2min for 16min:
3 Behind the neck Jerks
*Jump 5-10lbs each set to build to a heavy triple. Use blocks

B.
Push Press
Build to a 5RM
-then-
4×5 at 90% of 5Rm
*Touch-n-go on push press. Don’t rest with bar on shoulders or overhead for long periods of time.
-ss w-
Stoney Stretch
4x30sec/side

C.
4 Rounds of:
Min 1: ME Strict Ring MUs
Min 2: Front Lever Lowering (5sec neg per rep)
Min 3: 10 Burpees to 12″ target
Min 4: Rest

D.
For time:
21-15-9 of:
Power Cleans (165, 115)
HSPUs
Front Squats (165, 115)

E.
4 Rounds NFT (not for time):
18 GHD Sit-ups
8 Glute/Ham Raises

Barbell

A.
Jerk, back
-4/55%
-3/65%
-3/70%
-3/75%
-3/80% x 4

B.
Power Snatch, hip
-3/50%
-3/60%
-2/65%
-3/70%
-3/75% x 4

C.
Snatch Pull
-3/85% x 4

D.
15 Min EMOM:
-1 Burpee Muscle Up
-20s L-Sit Hold

Recent Posts
  • Karlie

    A. 60,70,75,80,85 x3
    B. 35,45,50,55,60×4
    C. 75#
    D 15 min hard as $&@! EMOM
    Case had me do 3 strict pull-ups and 3 deficit push-ups, 20 sec L hold
    That lasted a few rounds. Switched to 1 strict, 3 pu and sorta 20 sec holds… Those faded as well.

  • chris redden

    A. 140,165,180,190,205
    B. 90,110,115,125,135
    C. 165
    D. Done. L sits very week

    • Matt McDonald

      Yeah man L sits for me are tough as well. Nice work!

  • Casey Hogan

    A: 81 kilo
    C: 155 lb
    D: through 10 rnds, saving some for 4:30 class

  • Chris Hall

    Open prep
    A 115
    B 135 1 1 1 1
    C 135 20 20 20 20
    D done

  • Matt McDonald

    Open
    A Power Snatches legs are doms from yesterday. 165×2 e2mom. Heavy but tolerable. Then prd my power at 185!
    B. Shoulder press= 100lb all sets. Regular mups sets of 5
    C. No go
    D. Subbed 100lb push press for thrusters. Done
    Bar is really starting to feel light as of late. Feeling strong but gas tank not great.

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

    Barbell
    A. Up to 4×3 @ 135#
    B. Up to 4×3 @ 95#
    C. 115#
    D. Done 15-20sec holds
    Then PM conditioning

  • Sarah Schulz King

    Barbell. I did it. I’m done. My hands hurt.

  • Chelsey Engle

    Barbell
    A. 55, 65, 75, 80, 85×4
    B. 35, 55, 60, 65, 70×4
    C. 80#x4
    D. Did an EMOM of power cleans increasing by 5# till failure. Ended at 125#