Competition (Friday, 09/23/16)

 In Competition

2017 OPEN PREP

A. Gymnastic Strength
8min EMOM:
2 Strict Muscle-Ups
*If not able to complete strict MUs. Sit in a band on low rings in L-position and complete 2-3 strict MUs with assistance.

B. Weightlifting
6 Min EMOM
1 P. Clean
1 Front Squat
1 Jerk
*Across. Build to a moderate weight and maintain for all 6 sets. Approx 75% of C&J max.

C. Metcon
Modified “Cindy”
10 Min AMRAP:
5 Pull Up
10 Push Up
15 Air Squats

-Rest 5 Min-

10 Min AMRAP:
5 Pull Up
10 Push Up
15 Air Squats

*Aim to keep scores within 1-2 rounds on first 10min vs second 10min

Recent Posts
  • Josh Sampson

    A. Used green band and did 3 each time. First time doing any kind of muscle ups.
    B. 125#
    C. 7+15, 7+20. Push-ups super slow. Everything else unbroken.

  • Karlie

    A. Used blue band. 3 first/last and 2 the other minutes
    B. 105#
    C. 10+3, 10+5 butterfly pull-ups to practice.