Competition (08/11/15)

 In Competition

Open Prep:

A.
Every 2min to 12min:
2 Split Jerk
*Build to a heavy double before starting EMOM, then maintain for all 6 sets

B.
Push Press
4×4 @ 80%
1×10 @ 60%

C.
10min Alt EMOM:
Odd: 6-8 HSPUs
Even: 12-15 T2B
*Try to go unbroken on both movements

D.
6 Rounds of:
200m Run
5 Power Cleans (185, 130)
10 Wall Balls (20, 14)

Regional Prep

A.
Behing Neck Push Jerk
5, 4, 3, 2, 1
*Start light and build to moderate

B.
Every 2min for 14min:
1 Power Clean + 3 Push Jerk
*Build to a moderate weight. Something that is heavy but allows you to hit all 3 jerks quickly
-ss w-
Stoney Stretch
30/sec per side
*Between sets

C.
6 Rounds of:
10 OHS (95)
10 C2B Pull-ups

D.
400m Farmers Carry (AHAP)
*Go heavy but try not to sit down more than 10 times.

Barbell

A.
Jerk
-3/50%
-3/60%
-2/70%
-2/80%
-1/85%
-1/90%
-1/94%
———-
-1/98%
-1/102%
-1/106%
*You must make everything (2 attempts per set) above the dotted line to go beyond it.

B.
Power Clean, below knee
-3/50%
-2/60%
-2/70%
-1/78%
-1/83%
-1/88%

C.
Snatch Pull, 6s Down
-4/80%
-3/90%
-2/100%
-2/110%

D.
For Time:
-10 HSPU
-20 Strict Pull Up
-40 RKBS
-800m Run
*14 min cap

Recent Posts
  • Karlie

    Barbell.
    A. Today was just bad. Jerks… Not a fan. I hit my 94% but I fell apart after.
    B. 100#
    C. 100# snatch pulls
    D. 11:30 strict singles, 53# KB

  • Matt McDonald

    Open. Sore as hell but a really good training day!
    A. 185 for all. Failed my very last jerk.
    B. 170 for sets of 4. 135 for 10
    C. I broke drywall Kipping hspu so stricting them today. 6,12-5,12-5,12-5,12-4,12
    D. 18:15. Super happy with this considering yesterday’s metcon whiped me out like 90 secs into it.

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

    -Regional-
    A. Up to 135
    B. 125-135#
    C. 7:09 (c2b ub first 3 sets, then broke up w/kip bc of my sissy hands ripped)
    D. (LeanX WOD: 3 rounds: 200m run, 20 T2b)

  • Chris Hall

    Open
    A skipped
    Bskipped
    C Hspu 8 each round T2b 15 each
    D 14:50
    Didn’t have enough time to do A and B

  • Camille Goldman

    Agree with Matt sore today, but a good day.
    A. 105#, 110#, 115#, 120# PR! Getting stronger and it was easy😀.
    B. 85# and 75#
    C. 2 mats on HSPU 🙁 , but kipping T2B was good.
    D. 8:38 95# cleans
    Sweat