Competition (08/31/15)

 In Competition

Open Prep

*Performance Week*

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

B.
Every 2min for 12min:
3 TnG Power Snatch
*Across. Aim for 5-10lbs heavier than load week.

C.
Back Squat
5×3 @ 86%
1×10 @ 66%
-ss w-
Banded Psoas March
5×20 (10/side, alt)

D.
4 Rounds of:
20 Cal Row
5 GTOH (135, 95)
5 Bar MUs
*2min rest between rounds. Replace bar MUs with 5 C2B + 5 Ring Dips if not able to complete. 

Regional Prep

*Load Week*

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-
8min EMOM:
2 Tap-n-go Squat Snatch @ 75%

C.
Back Squat
6×3 @ 82%
1×10 @ 63%
-ss w-
Banded Psoas March
5×20 (10/side, alt)

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

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

F.
5 Rounds of:
20 Cal Row
5 GTOH (165, 115)
5 Bar MUs
*Rest 2min after each round. These are meant to be sprints

Barbell

A.
Muscle Snatch + OHS
-3+1/30%
-3+1/35%
-3+1/40%
-3+1/45%

B.
Pull + Snatch
-2/45%
-2/55%
-2/65%
-2/72%
-2/76%
-2/80% x 5

C.
3 Clean + 1 Jerk
-2/50%
-1/61%
-1/72%
-1/76% x 5

D.
Back Squat
-5/40%
-4/55%
-3/65%
-2/75%
-2/81%
-1/86%
-1/91% x 6

E.
8 Min AMRAP:
-2 HSPU
-4 V Ups
-8 RKBS (70/53)

Recent Posts
  • chris redden

    A. 185
    B. all at 150
    C. 275, 210
    D. Done 2 min to 2:20 per round

  • Karlie

    Barbell
    A. 40#
    B. 75#x5
    C. 85#x5
    D. Going to fs in class WOD
    E. 8+4

  • Camille Goldman

    A. up to 90#
    B. 75#
    C. Class WOD, first time kip C2B
    Good day!
    Loved rope climbs and thrusters yesterday! 😍

  • Matt McDonald

    Class
    Couldn’t front squat for crap. Worked sets of 4 at 185
    Wod= 8:04 went ham on it. Tried to go unbroken but went 8 and 7 rds 2 and 3.

  • Cory Neel

    Regional
    A) 225
    B) 215/185
    C) 330/250
    D) 53/106
    E) done
    F) 20:13 , failed the last MU .. Twice 🙁