Competition (07/17/15)

 In Competition

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

Recent Posts
  • chris redden

    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

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

    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

    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

    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

    A. 75#, 80#
    B. 95#, 105#, 115#
    C. 65#; strict pull ups
    D. Christina 12:30