Competition (09/01/15)

 In Competition

Open Prep

A.
Press In Jerk
5, 4, 3, 2, 1
*Build to a moderate single

B.
Split Jerk
15min to build to a heavy single

C.
Push Press
4×4 @ 86%
1×8 @ 67%

D.
4 Rounds of:
10 Deadlifts (145, 100)
5 Hang Power Cleans (145, 100)
50m Overhead Carry (145, 100)
20 Box Jumps (24, 20)
*Pull from ground for overhead carry

Regional Prep

A.
Press in Jerk
5, 4, 3, 2, 1
*Start light and build to moderate

B.
Split Jerk
4 @ 50
4 @ 60
3 @ 65
3 @ 70
2 @ 75
2 @ 80
3×2 @ 84

C.
10 Rounds of:
0-30sec = 2 PC @ 75%
30sec-1min = 20 DUs
*Touch n go on power cleans

D.
4 Rounds of:
Min 1: 30sec L-Sit Hold
Min 2: 10 RKBS (106, 70)
Min 3: ME HS Walk
Min 4; Rest
*use parallettes for l-sit

E.
4 Rounds of:
10 Deadlifts (185, 130)
5 Hang Power Cleans (185, 130)
50m Overhead Carry (185, 130)
20 Box Jumps (24, 20)
*Pull from ground for overhead carry

Barbell

A.
Jerk, back
-4/50%
-3/61%
-3/72%
-2/80%
-2/84%
-1/88%
-1/92% x 4

B.
Power Snatch
-4/50%
-3/60%
-3/70%
-2/77%
-2/82% x 5

C.
Clean Pull
-4/75%
-3/85%
-3/95% x 4

D.
12 Min EMOM:
-3 Strict Burpee T2B
-5 Ring Row
*Elevate feet on RR to make harder.

Recent Posts
  • chris redden

    A. 135
    B. 245 ripped hand yesterday on bar MU, couldn’t grip bar correctly for heavier jerk
    C. 175 & 135
    D. 11:33 did BJ overs for practice for KF

  • Matt McDonald

    A. 145.. Ugly
    B. 205 215fail
    C. 180 for 3 sets of 4. 185 for 3 reps last set
    Did KF wod 1 subbed in airdyne in place of rower.

  • Karlie

    Barbell
    A. 105# x4
    B. 65#x5 power snatch is getting easier
    C. 110#
    D. Class WOD strict press 4 sets of 5 @ 55# solid form just tiny shoulders
    Nancy 17:12 PR by 53 seconds OHS unbroken