Competition (10/24/15)

 In Competition

REGIONAL PREP

A. Gymnastics Warmup
10min Alt EMOM:
Odd: 50 DUs
Even: 10 HSPU

B. Strength
Back Squat
7×1
*Build to a heavy single

C. Weightlifting
10min EMOM:
Snatch + Hang Snatch + OHS

D. Metcon
12min AMRAP:
30 Cal Row
200m Farmers Carry (53, 35)
10 MUs

E. Conditioning
10min EMOM:
50m sprint

OPEN PREP

A. Strength
Back Squat
7×1
*Build to a heavy single

B. Weightlifting
10min EMOM:
Snatch + Hang Snatch + OHS

C. Metcon
12min AMRAP:
30 Cal Row
200m Farmers Carry (53, 35)
10 MUs

BARBELL

A.
Front Squat
-5/45%
-5/60%
-5/72%
-5/80%
-5/84%
-5/88%

B.
3 Position Snatch
(Hip/Knee/Below Knee)
-1/40%
-1/45%
-1/50%
-1/55%
-1/60%
-1/65%

C.
Goodmorning
-4×8

D.
Clean Deadlift
-3/85%
-3/95%
-3/105%
-3/115% x 4

E.
6x:
-400m Run
*1:2 Work:Rest Ratio

 

 

Recent Posts
  • Matt McDonald

    Weightlifting and then
    12 min Amrap
    30 cal row
    200m farmer carry
    10 mups
    1 rd plus row and 100m