Competition (10/20/15)

 In Competition

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

Recent Posts
  • Karlie

    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

    A done
    B skipped
    C 55
    D 7:35 165 and mu’s
    C done

  • Matt McDonald

    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.