Competition (08/24/15)

 In Competition

Open Prep

*Deload Week

A.
Snatch Balance
5, 4, 3, 2, 1
*Build to a moderate single

B.
12min to build into:
3RM TnG Power Snatch

C.
Back Squat
3×3 @ 84%
1×8 @ 65%
-ss w-
Turkish Sit-ups
4×10/side

D.
Death By:
Calorie Row + Thrusters (95, 65)
*Min 1, complete 1 cal + 1 thruster. Min 2, 2 cal + 2 thrusters, etc until you can no longer complete the work within a minute

Regional Prep

A.
Snatch Push Press + OHS
5 + 1
4 + 1
3 + 1
2 + 1
1 + 1

B.
12min to build into 90% of Snatch 1RM
-then-
Every 30 sec for 10min:
1 Snatch @ 76%

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

D.
Weighted Pull-ups
4×5 (AHAP)
-ss w-
Weighted Dips
4×5 (AHAP)

E.
Push-up w/ Reach
4×10
-ss w-
Supine RIng Rows
4×10

F.
3 Rounds of:
1000m Row
20 Burpees Over Rower
15 Push Press (115, 80)
*rest 2min after each round

Barbell

A.
Muscle Snatch + OHS
-3+1/30%
-3+1/35%
-3+1/40% x 2

B.
Pull + Snatch
-2/45%
-2/55%
-2/65%
-2/70%
-2/75% x 6

C.
3 Clean + 1 Jerk
-2/50%
-1/60%
-1/68%
-1/73% x 5

D.
Back Squat
-5/45%
-4/60%
-3/70%
-3/75%
-3/80%
-3/84% x 5

E.
3x:
Max distance UB handstand walk.
2 Min Rest

-then-

For Time:
1 Mile Run

Recent Posts
  • chris redden

    A. 175
    B. 145
    C. 270 & 210
    D. did class WOD they where short one

  • Sarah Schulz King

    Barbell
    A. 55
    B. 90 for 6 sets
    C. 105 for 5 sets
    Skip BS
    E. Handstand work
    1 mile 7:20

  • Karlie

    Barbell
    A. 50#
    B. 70# for 6 sets
    C. 80# for 5 sets
    D. Front squats in class
    E. 38 ft, 50 ft, 40 ft ( hit 54 feet last week )
    Ran out of time to run but will squeeze this in somewhere this week.

  • Chris Hall

    Open
    A 135
    B 165
    C 275
    D couldn’t do ran out of time

  • Matt McDonald

    Sore as hell from “pike” yesterday
    A. 75, 95, 115 fail. Hah!
    B. 155 for 3!
    C. No go. Just being smart so I don’t crush my body
    D. Airdyne sub for rower. Only got to the 8s. Last 3 days I’ve done a bunch of thrusters so that’s ok. Slamming the protein this week and gonna take it easy-ish.

    • Camille Goldman

      Ya, felt like we just did this Saturday! Oh thrusters… 8 for me to

  • Camille Goldman

    Open
    A. 85#
    B. 80#
    C. Front Squat 105# 4×4
    D. 8 rounds
    Ran a mile, butterfly kipping practice, and 50 burpees
    Tired today 😕