Competition (08/10/15)

 In Competition

Open Prep

*Base Week

A.
8min EMOM
Snatch Balance + OHS
*Build to a moderate single

B.
Every 2min for 8min:
3 TnG Power Snatch
-rest 3-4 min-
Every 2min for 8min:
2 TnG Power Snatch
*Build into a heavy triple and double before starting EMOM and maintain for all 4 sets.

C.
Back Squat
6×3 @ 80%
1×10 @ 60%
-ss w-
Banded Psoas March
5×20 (10/side, alt)

D.
8min AMRAP of:
50 DUs
10 Deadlifts (225, 155)
10 Burpees Over Bar

Regional Prep

*Deload Week

A.
8min EMOM
Snatch Balance + OHS
*Build to a moderate single

B.
Every 2min for 12min:
Snatch Pull + Snatch, Knee
*Pull from blocks. Build to a moderate complex and maintain for all 6 sets

C.
Back Squat
3×5 @ 75% of last week’s 5RM
-ss w-
Banded Psoas March
5×20 (10/side, alt)

D.
4 Rounds of:
400m Row
50 DUs
10 HSPUs
*rest 2min after each round.

Barbell

A.
Snatch Balance + OHS
-5+1/50%
-4+1/60%
-3+1/70%
-2+1/75%
-1+1/80%

B.
Power Snatch
-4/50%
-3/60%
-2/70%
-1/80%
-1/87%
-1/92% x 3

C.
Pull + Clean, blocks-knee
-3/50%
-2/60%
-2/70%
-1/80%
-1/86% x 3

D.
Back Squat
-4/50%
-3/60%
-3/70%
-2/80%
-2/85%
-2/90% x 4
-5/82%

E.
RDL
-3×5
*Increase weight from previous week.

For Distance:
-6 Min Run/Row/Air Dyne
*Rest 3 Min

-then-

1500m Row
*Easy “jogging” pace.

Recent Posts
  • Matt McDonald

    A. Up to 145
    B. 145x3s, 165x2s they got a tad ugly
    C. 225
    D. 2 rd + 53 couldn’t breathe
    Ran a mile 80%

  • Chris Hall

    Open
    A worked to 145
    B 145 x3 155×2
    C 260
    D 3rd+ 64

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

    -Regional-
    A. All at 125#
    B. All at 120#
    C. Done at 205#
    D. Done, forgot to look at clock. No rest, used assault bike, no rowers available.

  • Camille Goldman

    With Chelsey
    A. 55#, 65#, 70#, 75#, 80#, 85#
    B. 70# & 80#
    C. Front Squat 4 x 5 105#
    D. 3 rounds
    Practice butterfly kipping pull-ups