Competition (10/02/15)

 In Competition

Open Prep

A.
Barbell Warmup
Snatch Push Press
5, 4, 3, 2, 1

B.
Every 30sec for 10min:
Power Snatch + Hang Snatch
*Build to 65% of Snatch 1RM before starting clock. Maintain for all 20 reps of complex. If you fail more than twice. Shed 5-10lbs

C.
Metcon
5 Rounds for time:
8 Front Squats (115, 80)
8 Push Press (115, 80)
200m Run
8 Thrusters (115, 80)
200m Run

Regional Prep

A.
Barbell Warmup
Snatch Push Press
5, 4, 3, 2, 1

B.
Every 30sec for 10min:
Power Snatch + Hang Snatch
*Build to 65% of Snatch 1RM before starting clock. Maintain for all 20 reps of complex. If you fail more than twice. Shed 5-10lbs

C.
Pause Front Squat
4×3
*3 sec pause at bottom. Build to a heavy triple then maintain for all 4 sets
-ss w-
Windmill Stick
30sec per side between sets

D.
Metcon
5 Rounds for time:
8 Front Squats (135, 95) (115, 80)
8 Push Press (135, 95) (115, 80)
200m Run
8 Thrusters (135, 95) (115, 80)
200m Run

Barbell

A.
Snatch Push Press + OHS
-5+1/40%
-4+1/50%
-3+1/60%
-2+1/70%
-1+1/80%

B.
Snatch
-4/45%
-4/55
-3/63%
-3/68%
-3/73% x 6

C.
Jerk from Split
-3/30%
-3/40% x 3

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

E.
Barbell Row
-4×5
*Choose a weight that would allow you to get about 3-4 more reps.

Recent Posts
  • chris redden

    A. 145
    B. all at 140, no misses
    C. Did two rounds and then jumped in on class Wod 11:35

  • Karlie

    Barbell
    A. 85#
    B. 75# triples x 6
    C. 45#
    D. 85# doubles 5x
    Open C metcon
    3 rounds 75# first round went quick the rest sloooow.

  • Matt McDonald

    A. 95-115-125-135-145
    B. 125lb for entire thing.. Got tough!
    All I did today.

  • Casey Hogan

    A: 80 kg/176lb
    B: 110, awful
    C: 3 rnds. I just stopped when Holly finished 5 to my 3.

  • Camille Goldman

    A. 65# up to 105#
    B. 75# 20 power snatches + hang 10 min
    Class WOD