Competition (10/19/15)

 In Competition

REGIONAL PREP

Gymnastics Warmup
5 Rounds for completion:
30sec Handstand Hold
3 Front Lever Lowering
*3-5sec negative on FL loweing. Back facing wall on HS hold. Focus on perfectly straight line, toes pointed, and shoulders pressed out.

Weightlifting
Every 2min for 10min:
3 Tap-n-Go Power Snatch
*Build to a heavy triple before starting E2MOM. Maintain same weight for all 5 sets

Strength
Front Squat
3×8
*Across

Accessory
Supine Ring Rows
3×10
-ss w-
Strict Ring Dips
3×10

Metcon
4 rounds for time:
10 Steps Front Rack Lunges (175/125)
20 burpees
*15 min cap

OPEN PREP

Gymnastics Warmup
5 Rounds for completion:
30sec Handstand Hold
3 Front Lever Lowering
*3-5sec negative on FL loweing. Back facing wall on HS hold. Focus on perfectly straight line, toes pointed, and shoulders pressed out. 

Weightlifting
Every 2min for 10min:
3 Tap-n-Go Power Snatch
*Build to a heavy triple before starting E2MOM. Maintain same weight for all 5 sets

Metcon
4 rounds for time:
10 Steps Front Rack Lunges (175/125)
20 burpees
*15 min cap

BARBELL

A.
Front Squat
-6/45%
-6/55%
-6/65%
-5/75%
-5/80% x 3

B.
Snatch, blocks-knee
-4/45%
-4/55%
-3/65%
-3/72%
-3/77% x 5

C.
Power Clean, below knee
-4/55%
-4/65%
-3/72%
-3/77% x 4

D.
Clean Deadlift
-5/85%
-5/95%
-5/105% x 4

E.
8x:
-10s Air Dyne/Row Sprint
-50s Rest

Recent Posts
  • Chris Hall

    A done
    B 145
    C skipped
    D skipped
    E 10:03 shouldn’t took off a week

  • Matt McDonald

    class wod at home
    1rm snatch= 175
    Wod= 14:15 rx+. Dry heaved afterwards for a good 5 minutes.