Competition (07/20/15)

 In Competition

Open Prep

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

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

C.
Strict Pull-ups
4xME
-ss w-
Strict Push-ups
4xME

D.
15min AMRAP of:
100m Suitcase Carry (R) (53, 35)
100m Suitcase Carry (L) (53, 35)
5 GTOH (135, 95)
10 Burpees over the bar

Regional Prep

A.
Every 2min for 8min
2 Snatch
-then-
Every 2min for 8min
1 Snatch
*Build to a heavy single

B.
Every 2min for 10min
2 Power Clean
*Build to a heavy set of 2 then maintain for all 5 sets. Drop and reset after each rep

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

D.
4 Rounds for time of:
50 DUs
50ft HS Walk
20 Pistols (alt)

E.
4min AMRAP of:
200m Row
10 Burpees over Rower
-4min rest-
4min AMRAP of:
200m Row
10 Wall Balls (30, 20)
-4min rest-
4min AMRAP of:
200m Row
10 DB Thrusters (50, 35)

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%
-2/84% x 4
*Lift off to just below the knee, reset, then snatch.

C.
Power Clean, hip
-3/50%
-3/60%
-2/70%
-2/75%
-2/80% x 3
*Power clean from hang position at the hip.

D.
Front Squat
-5/50%
-5/60%
-5/70%
-4/77%
-4/84% x 5
-8/70% x 1

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

F.
10 Min EMOM:
-3 Strict Pull Up
-6 Pistol Squat

Recent Posts
  • Karlie

    Barbell
    A. 35,50,60,70#
    B. 55,60,65,70,72, 75# 4×2
    C. 55,70,80,85, 92# 3×2
    D. 65,75,90,100,110 4×4
    E. 110#
    F. Done all under 30 seconds

  • Sarah Schulz King

    Barbell:
    A. 50, 65, 75, 85
    B. 65, 75, 85, 90, 95, 100×4 woot
    C. 65, 75, 80, 85, 95×3 – less than 80%
    D. 90, 107, 125, 140, 150- only did one set, bc I’m healing my back!
    E. 3×3 at 135
    F. Doing it tomorrow

  • Camille Goldman

    Comp:
    Getting better everyday, still not 100%. Taking it light.
    A. 55#, 60#, 65#, & 75#; 5 @ 75# balance is getting better practice is helping 😀
    B. Front Squat: 105#
    C. Done 5 pull-ups and 10 push-ups each time
    D. 6 rounds 65# GTOH
    Endurance was better today

  • chris redden

    A. 80,110,130,150
    B. 110,130,140,150,160,170
    C. 115,150,170,185,195
    D. 145,170,200,225,240,205
    E. Did open prep cardio.

  • Joe Clark

    A) Built to 260
    B) 275
    C) Did Barbell FS work off 425 max
    D) 13:20
    E) 3+69, 3+59, 1+row+9

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

    Barbell:
    A. 55,75,85,100
    B. 85,95,100,105,110,115,120×4
    C. 85,105,125,135,140×3
    D. 125,140,160,175,195×5
    E. Done at 185
    F. Done w/ 5 stricts & 10 pistols

  • Matt McDonald

    A. Snatches were not working. Lots of misses
    Did the wod with Redden. 3 rds I think. Finished the night with 50 Ghd sit-ups. Taking time away from working out guys. Need a break. Everything went to hell in a hand basket after I did 100 mups last weekend and that DT 5k thing Saturday. Body just taxed.

  • Casey Hogan

    BB
    A: 145
    B: 135
    C: 135
    Classe Metcon and front squats 185 for 6.

  • Chris Hall

    A 135
    B 255
    C10x4. 20×4
    D 4 rounds and got threw suitcase carry on 5th