Competition (10/21/15)

 In Competition

REGIONAL PREP

A. Gymnastics Warmup
10min Alt EMOM:
Odd: 45sec ME HS Walk
Even: 30 sec L-Sit
*Use parallettes for L-Sit

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

C. Strength
Back Rack Walking Lunge
4×10 (5/leg)
-ss w-
Windmill Stick
4x30sec per side

D. Metcon
3 rounds for time:
400 m run
10 Front Squats (155/115))
* 12 min cap

E. Cash-Out
50 Strict T2B


OPEN PREP

A. Gymnastics Warmup
10min Alt EMOM:
Odd: 45sec ME HS Walk
Even: 30 sec L-Sit
*Use parallettes for L-Sit

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

C. Metcon
3 rounds for time:
400 m run
10 Front Squats (155/115))
* 12 min cap

BARBELL

A.
Snatch Balance
-5/40%
-4/55%
-3/65%
-2/75%
-1/85%

B.
Pull + Snatch, blocks-knee
-3/40%
-2/50%
-2/60%
-2/70%
-2/77%
-2/82% x 4

C.
Power Clean
-4/50%
-3/60%
-3/70%
-3/78% x 5

D.
Press
-4×5

-superset with-

Pull Up
-x25

E.
Back Squat
-5/50%
-5/60%
-5/70%
-5/75%
-5/80% x 5

Recent Posts
  • Karlie

    Barbell- seeing results and hard work paying off. Finally getting somewhere with overhead movements. 15# PR on split jerks 1x at 125#. I tried 130# but let it get in my head. Next time! Feeling motivated.
    A. 40,55,65, heaving 75 and 80#
    B. Love pulling from blocks 40,50,60,70,77,82 hit everything
    C. Skip
    D. Split jerks
    Took a break from pull-ups. My hands are in need of a break.
    E. Back squats felt heavy. Worked up to 1 set at 115#

  • Matt McDonald

    Powercleans x 3 tng @ 185lb for 5 sets.
    Class.
    Got under 245 barely missed
    Wod= 10:02 rx+