Competition (08/28/15)

 In Competition

Open Prep

A.
Snatch Push Press + OHS
5 + 1
4 + 1
3 + 1
2 + 1
1 + 1
*Start light and build to moderate

B.
Every 2min for 14min
Snatch Pull + Snatch
*Build to a heavy complex

C.
Strict Ring Dips
3xME
-ss w-
Strict Weighted Pull-ups
3×5

D.
15min AMRAP of:
200m KB Front Rack Carry (53, 26)
25 Wall Balls (20, 14)
25 RKBS (53, 35)
*Use 2 KBs for front rack carry

Regional Prep

A.
C&J
3 @ 55%
3 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
4×2 @ 82%
2 @ 85%

B.
RDLs
4×8
*Across
-ss w-
Supine Ring Rows
4×8
*2 sec pause at top

C.
Weighted Stationary Dips
5×5
*Across
-ss w-
Strict Weighted Pull-ups
5×5
*Across

D.
5 Rounds of:
30sec L-Sit Hold
30sec Rest
30sec ME HS Walk
30sec Rest
*Use parallettes for L-sit

E.
3 RFT of:
40 Wall Balls (20, 14)
20 T2B
5 Power Cleans (245, 170)
*Rest 3min after each round

Barbell

A.
Snatch Balance + OHS
-5+1/45%
-4+1/60%
-3+1/72%
-2+1/82%
-1+1/88%

B.
Snatch
-4/50%
-3/60%
-3/68%
-2/74%
-1/78%
-3/74%
-2/78%
-1/81%
-3/78%
-2/81%
-1/84%

C.
Press in Split
-5/20%
-4/30%
-3/40%
-2/45%
-1/50%

D.
Clean + Jerk
-3/45%
-2/58%
-2/68%
-2/74%
-2/78%
-2+1/82%
-1+2/82%
-2+1/82%
-1+2/82%
*”2+1″ should be performed as 2 cleans + 1 jerk. “1+2” should be performed as 1 clean + 2 jerks.

E.
5x:
-250m Row
*1:2 Work:Rest Ratio
**70-80% Intensity

Recent Posts
  • Camille Goldman

    A. 55#, up to 90#
    B. Up to 80#
    C. Ring dips
    D. Class WOD