Competition (11/09/15)

 In Competition

REGIONAL PREP

A. Gymnastics Warmup
3 Rounds of:
Mn 1: 10 HSPUs
Min 2: 3 FL Lowering
Min 3: 40 DUs
Min 4: Rest

B. Weightlifting
Every 90sec for 5 rounds:
5 TnG Power Snatch
*Across. Build to a heavy set before starting every 90sec. Try to maintain same weight as last week

C. Strength
Slow Negative + Pause
Front Squat
8×2
*4sec down, 2 sec pause, explode to top. Build for first 3 sets then maintain for last 5. Hit a set every 2min. Aim for 5-10lbs heavier on last 5 sets compared to last week

D. Accessory
Strict Pull-ups
4×4 (AHAP)
-ss w-
Weighted Push-ups
4×8
*have someone set bumper plates on back

E. Metcon
“Death By”
AKBS (53/35)
Sit-ups
As soon as you are “out” you rest 1 minute and then complete a 2K row for time.
*Max out DB at 15 mins

OPEN PREP

A. Weightlifting
Every 90sec for 5 rounds:
5 TnG Power Snatch
*Across. Build to a heavy set before starting every 90sec. Try to maintain same weight as last week

B. Strength
Slow Negative + Pause
Front Squat
8×2
*4sec down, 2 sec pause, explode to top. Build for first 3 sets then maintain for last 5. Hit a set every 2min. Aim for 5-10lbs heavier on last 5 sets compared to last week

C. Metcon
“Death By”
AKBS (53/35)
Sit-ups
As soon as you are “out” you rest 1 minute and then complete a 2K row for time.
*Max out DB at 15 minS

 

BARBELL

A.
Power Snatch + OHS
-3+1/30%
-3+1/35%
-3+1/40%
-3+1/45%
*Base off snatch.

B.
Snatch, Pause-below knee
-4/45%
-3/55%
-2/65%
-1/75%
-1/80% x 4

C.
3 Position Clean (Floor/Below Knee/Thigh)
-1/50%
-1/60%
-1/68%
-1/74%
-1/78% x 4

D.
Front Squat
-4/40%
-4/55%
-3/65%
-3/72%
-3/77%
-3/81% x 5

E.
Clean Pull
-3/85%
-2/95%
-1/100% x 4

F.
6x:
-1 MU (2 Ring Dip/2 C2b)
-4 Alt. Pistols
-7 SA KB Swing

Recent Posts
  • Chris Hall

    Reginal
    A done
    B 135
    C 225
    D skipped
    E 15 rounds 7:52 rower

  • Matt McDonald

    Regional
    A. Done (did 5 strict hspu can’t kip my drywall is about to collapse)
    B. 115
    C. 175
    D. Done 1.5 pood, and slow strict push-ups
    E. Rd of 14 done and no rower.
    Good day of crossfit

  • Karlie

    Barbell
    A. 45#
    B. Stayed at 75# (75%) to focus on positions
    C. 97#
    D. Fs 113# for 5 sets
    PM class WOD, PR on my power snatch from the hang!
    Started to video more of my lifts and posted a few from today on my IG account.