Competition (07/13/15)

 In Competition

Open Prep

*This is a BASE week for Open Programming
A.
Every 2min for 10min:
2 Snatches
*Build to a heavy double before starting clock, then maintain for all 5 sets of E2MOM

B.
B.
Halting Snatch Deadlift
4×2
*Across. Pause for 2 sec below knee, above knee, and mid thigh
-ss w-
Tempo Push-ups with 2 sec reach at top
4xME
*3 sec negative, 1 sec positive, press through the floor spread scapulas and reach at top for a 2 sec hold.

C.
Back Squat
Build to a 5RM
-then-
4×5 at 90% of above
-ss w-
Windmill Stick
30sec per side between each set

D.
5 Rounds of:
200m Run
12 Deadifts (135, 95)
9 Hang Power Cleans (135, 95)
6 Shoulder to Overhead (135, 95)

Regional Prep

*This is a DELOAD week for Regional Programming

A.
Every 2min for 10min:
Power Snatch + Snatch
*Build to a moderate weight (no more than 75%) before starting clock, then maintain for all 5 sets of E2MOM

B.
Snatch Grip RDL
4×8
*Across. Stay moderate. This is a deload week
-ss w-
Tempo Push-ups with 2 sec reach at top
4xME
*3 sec negative, 1 sec positive, press through the floor spread scapulas and reach at top for a 2 sec hold.

C.
Back Squat
3×5 @ 75% of last week’s 5RM
-ss w-
Windmill Stick
30sec per side between each set

D.
3 Rounds of:
Min 1: 60ft HS Walk
Min 2: 20 Pistols
Min 3: 50 DUs
Min 4: Rest

E.
5 Rounds of:
200m Run
12 Deadifts (135, 95)
9 Hang Power Cleans (135, 95)
6 Shoulder to Overhead (135, 95)

Barbell

A.
Snatch Push Press + OHS
-4+1/40%
-3+1/55%
-2+1/65%
-1+1/75%

B.
Snatch Lift Off + Snatch
-3/55%
-2/65%
-2/70%
-2/75%
-2/80%
-1/84% x 4

C.
Power Clean, hip
-3/50%
-3/60%
-2/70%
-2/75%
-1/80% x 3

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

E.
Clean Pull
-1/95% x 4

F.
8 Min EMOM:
40 DUs
3 T2B
2 C2B
1 Bar Muscle Up

Recent Posts
  • Karlie

    Barbell
    A. 70#
    B. 80# x4
    C. 92# x3
    D. Doing these later in class WOD
    E. 110#
    F. Did 4 rounds, scaled bar MU to jumping ring dip and holding lockout position 5-10 seconds
    Ran out of time to finish.

  • chris redden

    A. 80,110,125,145
    B. 110,125,135,145,155,165
    C. 135,145,170,185,195
    D. 145,170,200,215,240
    E. 250
    F. Done also did leanX

  • Matt McDonald

    Open
    A. 155 for 8 mins. Missed final 2 🙁
    B. No go
    C. Back squat 235×5 2 sets. 235×3. 225×4. Dead
    D. 15:40

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

    Did Granite Games wod #4 first… Deadlifts & MU.. First time getting 25 (real kipping MUs) in a wod! 🙂
    Then Barbell:
    A. 65,85,90,95
    B. 65,85,90,95,105,110×4
    C. 85,105,125,135,140×3
    D. 115,135,160,175,190×4
    E. Done @ 185

  • Chris Hall

    Open
    A 135×2 all 5 sets
    B done
    C 225 x5. 255×5 275×5 2 sets
    D done didnt set clock

  • Camille Goldman

    Open
    Took it light getting back after injury
    A. 70#
    B. 90# 4X10 easier this time
    C. 95#
    D. Alternates pull-ups for deadlifts
    4 rounds
    75# weight