Competition (11/11/15)

 In Competition

REGIONAL & OPEN PREP

A. Gymnastics Warmup
10min Alt EMOM:
Odd: Deficit 5-7 HSPUs (4″)
Even: 10 Cal Airdyne
*Use 45# plates for HSPU deficit

B. Metcon
Three Wise Men

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (RX+= 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (same weights)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (24/20)
30 Wall Ball Shots (20/14)

C. Rest & Recovery
10min Rest & Recovery Row

D. Accessory
4 Rounds NFT of:
20 GHD Sit-ups
6-8 Glute Ham Raises

 

BARBELL

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

B.
Pull + Snatch
-2/45%
-2/55%
-2/65%
-2/72%
-1/78%
-1/82%
-1/86% x 4

C.
Power Clean + Jerk
-2/45%
-2/55%
-2/65%
-2/72%
-1/78%
-1/82%
-1/86% x 4

D.
Front Squat
-4/50%
-3/61%
-2/72%
-1/78%
-1/82%
-1/86%
-1/90% x 4

E.
Glute Ham Extension
-2×20

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  • Chris Hall

    A 7 and 10

    Jeremy 1+6 #135
    Ben 1+20 #185
    Beau 1+25
    C done
    D done