Competition (07/08/15)

 In Competition

Open Prep

A.
Every 2min for 10min:
2 Split Jerks
*Pull from blocks. Build to approx’ 82% and maintain for all 5 sets.

B.
Front Squat
5×5 [7] Move up 5-10 lbs compared to load week (2 wks prior)
-ss w-
Windmill Stick
30sec per side between each set

C.
Strinct Ring Dips
4xME
-ss w-
Strict Chin-ups
4xME
*Chin-up = underhand grip

D.
7 x 20 Cal ME Row
*2min rest between sets

Regional Prep

A.
Every 2min for 16min
Clean Lift Off + Clean
*For clean lift off scoop to above knee, then pause for 2 sec. Reset to the ground then pull clean. Build to a heavy complex

B.
7min EMOM:
3 TNG Power Snatch
*Build to heavy set of 3, then maintain for all 7min of EMOM

C.
Front Squat
Build to a 5RM
-then-
4×5 @ 90% of 5RM
-ss w-
Windmill Stick
30sec per side

D.
5 Rounds of:
Min 1: 14-16 C2B Pull-ups
Min 2: ME Parallette L-Sit
Min 3: Rest
*Stack two 45# bumpers and keep feet above bumpers on L- Sit. Once you fail, take a short rest and get back into L-Sit. Goal is to accumulate as much time as possible in min.

F.
10 x 20 Cal Row
*2min Rest Between

Barbell

A.
Snatch Balance
-5/40%
-4/50%
-3/60%
-2/65% x 2

B.
Snatch, knee
-3/55%
-2/65%
-2/70%
-2/75%
-2/80% x 4
*Snatch from hang position slightly above the knee.

C.
Clean Lift Off + Clean
-3/55%
-2/65%
-2/70%
-2/75%
-2/80% x 4
*Lift off to just below the knee.

D.
Front Squat
-5/50%
-4/60%
-4/70%
-4/77%
-4/83% x 5

E.
RDL
-5×8

Recent Posts
  • Chris Hall

    A 205
    B 185 205 215 225 235
    C 4×15. 4×10
    D done 40 sec each time

  • Matt McDonald

    Open. A and B no go. Legs are doms pretty bad still
    C. Dips= 10,12,12,12 (high rings)
    Chin ups= 10,10,8,8
    D. Air dyne instead of rower. Brutal
    :36, :59, 1:07, 1:11, 1:16, 1:10, :56
    Found that if you elevate your ass on air dyne similar to like going up a hill on bike it generates more power And saves the quads.

  • Karlie

    A. 60#
    B. 50,60,65,70,75#2×4
    C. Weightlifting class c&j
    D. FS- 65,75,90,100,105# 4×5
    E. Deadlifts in class 1×8 at 175#.

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

    Barbell
    A. 65,75,85,95×2
    B. 85,85,95,105,115×4
    C. 105,125,135,145,165×4
    D. 125,140,160,175,190×5
    E. Done

  • Sarah Schulz King

    Barbell:
    A. 80#
    B. 95# x2 x4
    C. 105# x2 x4
    D. Worked up to 152×4, did it x2, then failed in second rep on 3 attempts
    E. 95#