Competition (07/14/15)

 In Competition

Open Prep

A.
Every 2min for 10min:
2 Jerks
*Build to a heavy double before starting clock, then maintain for all 5 sets of E2MOM. Pull from blocks if available

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.
Every 5min for 20min:
500m Row
50 DUs
15 HSPUs

D.
4 Rounds NFT (not for time):
15 GHD Sit-ups
6 Glute/Ham Raises

Regional Prep

A.
Every 2min for 12min:
2 Behind the neck Jerks
*Build to a moderate double with perfect form

B.
Push Press
3×5 @ 75% of last week’s 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
30sec/side

C.
3 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

*If not able to complete strict MUs. Perform a max effort set of strict pull-ups followed by strict ring dips

D.
Every 5min for 20min:
500m Row
50 DUs
15 HSPUs

Barbell

A.
Jerk, back
-4/55%
-3/65%
-3/70%
-2/75%
-2/80%
-2/85% x 3

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


C.
Snatch Pull
-2/90% x 3

D.
For Time:
-5000m Row

 

Recent Posts
  • chris redden

    Barbell but someone changed the program after i was done
    A. Snatch balance 80,100,115,125,135
    B. Part C of open prep
    C. Pause Clean plus clean 145,170,185,200,220
    D. FS 145,170,200,230,245

  • Karlie

    Programming mess up….
    A) snatch balance 65#
    B) open prep WOD, finished 4th round at 21:44. Took me 2 minutes to get those last 15 hspu
    C) class WOD 60# 5reps new PR, 7+10 rounds I think… Might have forgot to mRk a round.

  • Camille Goldman

    A. 100#
    B. 4 x 5 80#
    C. 3 Rounds 2 mats 10 HSPU
    Rx DU
    D. Done
    10 handstand wall walks
    Kipping exercises