Open Prep
A.
Every 2min for 6min:
2 Snatches
-then-
Every 2min for 8min:
1 Snatch
*Build to a heavy single
B.
Every 2min for 6min:
2 C&J
-then-
Every 2min for 8min:
1 C&J
*Build to a heavy single
C.
Close Grip Bench Press
5×5
*Build to a heavy set of 5. 16″ grip.
-ss w-
Strict Weighted Pull-ups
5×5
D.
3 Rounds:
Min 1: Cal Row
Min 2: Power Cleans (135, 95)
Min 3: Burpees over bar
Min 4: Wall Balls (20/14)
Min 5: RKBS (53, 35)
Min 6: Rest
Regional Prep
A.
Snatch
4 @ 50%
3 @ 60%
3 @ 70%
2 @ 75%
2 @ 80%
3×1 @ 85%
B.
Clean + Jerk
3 @ 50%
2 @ 60%
2 @ 70%
2 @ 75%
1 @ 80%
3×1 @ 85%
C.
Close Grip Bench Press
3×5 @ 75% of last week’s 5RM
-ss w-
Strict Weighted Pull-ups
3×5
*Pick a moderate load. Stick to a slow and controlled tempo w/ a 1sec pause at bottom of each rep
D.
Bulgarian Split Squats
4×8
*Use a DB in each hand for load
-ss w-
Supine Ring Rows
4×10
E.
5 Rounds of:
Min 1: Sandbag Box Setp-ups (20)
Min 2: RKBS (53, 35)
Min 3: HRPUs
*Hold sandbag across shoulders on back and alternate on step-ups
Barbell
A.
Press in Snatch
-5,4,3,2,1
B.
Snatch
-4/50%
-3/60%
-3/70%
-2/75%
-1/80%
-1/85% x 4
C.
Press in Split
-5,4,3,2,1
D.
Clean + Jerk
-3/50%
-2/60%
-2/70%
-2/75%
-1/80%
-1/85% x 3
E.
Barbell Row
-3×8
F.
6 Rounds of:
30sec Airdyne Sprint
30sec Rest
30sec Hollow Body Hold
30sec Rest
chris redden says
Barbell
A. Done
B. 170 for the last sets
C. Done
D. 220 for the last sets
E. 155
F. did class WOD Christine 9:37
Renee English says
Barbell
A. All w/barbell 35#
B. 65,85,95,100,105,110,120×4 (felt really good)
C. 35,65,75,80,80
D. 85,105,125,130,145,155×3
E. Class wod “Christine” 11:05
Karlie says
Barbell
A. Up to 50#
B. 45,55,65,70,75,80#x4
C. 35,45,55,60,65 strict press PR from split
D. 55,70,80,85,90,95#x3 ( a little less than 85% but feeling more comfortable squat cleaning)
E. 65# 3×8
F. Class WOD 1×6 130# PR! 1RM last test was 135# definitely feeling stronger. Had more in me.
“Christine” 13:41 Rx 115# DL. ( yes, weighed in this morning)
Casey Hogan says
A: 100 x 1 damn that was heavy
B: 135 x 4. Missed a couple
Class WOD Christine 10:55 body weight 175
Camille Goldman says
A. 75#, 80#
B. 95#, 105#, 115#
C. 65#; strict pull ups
D. Christina 12:30