Competition (07/11/15)

 In Competition

Open Prep

A.
Snatch
Every 2min for 8min:
2 Snatch

Every 2min for 8min:
1 Snatch
*Build to a heavy single

B.
Back Squat
5×5 [9] *Across. Aim for 5-10lbs heavier than load week (2 wks prior)

C.
Deadlift
5×4 (9)
*Across. Aim for 5-10lbs heavier than load week (2 wks prior)

D.
12min AMRAP of:
10 Wall Balls (20, 14)
10 Burpees
10 T2B

Regional Prep

A.
5min EMOM:
3 ME Box Jumps

B.
Back Squat
Build to a 3RM
-then-
3×3 at 90% of above
-ss w-
Windmill Stick
30sec per side between each set

C.
5 Rounds of:
Min 1: 15 RKBS (70, 53)
Min 2: 12 GHDs
Min 3: 50ft HS Walk

D.
15 Rounds of:
1 Power Clean (225, 155)
2 Muslcle Ups
3 HSPUs

Barbell

A.
Back Squat
-5/55%
-5/65%
-5/70%
-5/75%
-5/80% x 5
-10/55% x 1

B.
Snatch, hip + OHS
-3+1/50%
-2+1/60%
-2+1/65% x 3

C.
Clean Pull
-3/95% x 4
*Keep hands on the bar for the entire set.

D.
5 Rds:
-100m 1 Arm Farmer’s Carry (L)
-100m 1 Arm Farmer’s Carry (R)
-10 Ring Dip
-10 C2B Pull Up
*Load for carry is 70/53.

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

    Yesterday’s Barbell + today’s Regional metcon (was super fun 😉
    A. Press in snatch (all w/barbell)
    B. Snatches: 65,90,105,110×4
    C. 15 rounds: 15:40 Rx

  • chris redden

    A. [email protected] 250
    B. Weightlifting class did 185 for doubles plus 2 OHS
    C. 245
    D. Done all C2B and dips unbroken