REGIONAL PREP
A. Gymnastics Warmup
6 Rounds of:
10 Pistols (alt)
3 Ring Muscle-Ups
B. Weightlifting
Every 2min for 16min:
2 Behind Neck Split Jerks
*Pull from blocks. Build to a heavy double. Drop to blocks between each rep
C. Strength
Seated DB Strict Press
3×8
*Across
-ss w-
Dumbell Row
3×8/arm
*Across
D. Metcon
10-8-6 of:
Deadlifts (165, 115)
Power Cleans (165, 115)
Bar MUs
E. Conditioning
For time:
400m Farmers Carry (72, 53)
OPEN PREP
A. Weightlifting
Every 2min for 16min:
2 Behind Neck Split Jerks
*Pull from blocks. Build to a heavy double. Drop to blocks between each rep
B. Metcon
10-8-6 of:
Deadlifts (165, 115)
Power Cleans (165, 115)
Bar MUs
C. Conditioning
For time:
400m Farmers Carry (72, 53)
BARBELL
A.
Jerk, back
-4/45%
-3/55%
-3/65%
-3/72%
-3/77%
-3/82% x 4
B.
Power Snatch, hip
-4/45%
-3/55%
-3/65%
-3/72% x 4
C.
Snatch Pull to Hip
-3/85%
-3/95%
-3/105% x 4
D.
5 Rds:
-3 Strict T2B
-3 HSPU
-30s L Hang
Karlie says
Barbell AM- I’m back to blogging my workouts. Took some time for family and extra rest the last few weeks.
A. Jerk from back, 95# worked up to 1 set of 3
B. Power snatch 60# triples from hip.
C. 105# snatch pull to hip, heavy but like these
D. 7:45. L hangs are hard. The first one was great. Others were painful.
Felt good to pick up a barbell- class this evening.
Chris Hall says
A done
B skipped
C 55
D 7:35 165 and mu’s
C done
Matt McDonald says
Class wod at home
Clean: only 225. Went big for 255, just couldn’t catch it high enough but I know I can squat it if I catch it.
Metcon: 8:49 rx+. Bar mups with no pain but had to do all singles. Only pain I have is stringing together any kind of pull-up. Singles no pain.