Competition (10/06/15)

 In Competition

Open & Regional Prep

A.
Barbell Warmup
Strict Press
5, 4, 3, 2, 1
*Start light and build to moderate

B.
Weightlifting
Every 2min for 16min:
2 Push Jerk
*Pull from blocks. Build to a heavy double

C.
Weightlifting
Power Clean
5×2
Build to a heavy double
-ss w-
Plank w/ Reach
5×8/side

D.
8 Rounds of:
200m Run
3 Power Snatch (135, 95)
5 Burpees over bar
*Sprint Each Round. 2min rest between rounds

Barbell

A.
Jerk, back
-4/45%
-3/55%
-3/65%
-3/70%
-3/75% x 4

B.
Power Snatch, hip
-4/45%
-3/55%
-3/63%
-3/68% x 4

C.
Snatch Pull to Hip
-3/85%
-3/95% x 4

D.
10 Min AMRAP:
-1 Ring T2B
-1 Muscle Up
-1 Ring Dip

-or-

10 Min AMRAP:
-3 Strict T2B
-3 Strict Pull Up
-3 Strict Ring Dip

Recent Posts
  • chris redden

    A. worked to 155
    B. worked to 215
    C. worked to 205
    D. 1:15-1:17 per round, tap and go on snatches.

    • Matt McDonald

      How’s your back? Mine still toast

  • Casey Hogan

    A: 140
    B: 185 x 2 sets
    C: 175 bicep
    D: class metcons 1:35 row. Felt good but slow start. 65 burpees

  • Autumn Crosier

    Open & Regional Prep
    A. 80 pounds [[email protected], [email protected], [email protected], [email protected], [email protected]]
    B. 95 pounds [55, 65, 65, 70, 75, 80, 85, 90]
    C. 115 X 1 [85, 95, 105, 115 (failed on second), 115 (failed on second)]
    D. Substituted 200M for 25 DUs & used 65# – got through 3 rounds before parking meter ran out :X time was too slow to post anyways!

  • Matt McDonald

    Did mainsite 5×5 thrusters then
    B. Built to 235×2! No touch n go, just reset quickly
    Did class
    Strict press almost hit 170, I’ll get it next time
    500m row 1:35 pr
    57 burpees

  • Karlie

    A. Skipped so I could PR strict press 70#
    B. 55#
    C. 95#
    D. Didn’t do correct. Prob 5 rounds. After 2 rounds of dips they went south.
    Class WOD
    PR 500m row. 2:00
    5 minutes of burpees 89reps