Competition (11/13/15)

 In Competition

REGIONAL & OPEN PREP

A. Gymnastics Warmup
3 Rounds NFT of:
20 Pistols (alt)
10-15 C2B Pull-ups
*Focus on big UB sets on pull-ups

B. Strength
Back Squats
4 @ 60%
4 @ 70%
4 @ 80%
3 @ 85%
3 @ 90%

C. Metcon
For time:
60 HSPUs (Open athletes)
-or-
80 HSPUs (Regional athletes)
*Every time you break complete 30 DUs
*10min cap

D. Conditioning
400m Farmers Carry (70, 53)
*Complete in big attempts. If you set the KBs or DBs down, take a longer rest and try to knock out as much distance as possible each time you pick them up.

 

BARBELL

A.
Snatch Balance
-5/45%
-4/60%
-3/70%
-2/80%
-1/90%

B.
Snatch
-4/45%
-3/55%
-2/65%
-2/75%
-1/82%
-1/87%
-1/91%
-3/82%

C.
Press in Split
-5/20%
-4/25%
-3/30%
-2/35%
-1/40%

D.
Clean + Jerk
-2/50%
-2/60%
-2/70%
-2/75%
-2+1/80%
-1+2/80%
-2+1/84%
-1+2/84%

Recent Posts
  • Chris Hall

    A done and did weighted box step ups
    B 195 225 255 300 did max 375
    C open 60 7:55
    D done

  • Karlie

    Barbell
    A. 90# with dip
    B. Worked up to 85# but backed down to focus on hitting positions.
    Open
    C. 60 hspu, finished at 10:01 broke them up in sets of 10.

  • Matt McDonald

    A. Practiced pistols they were a struggle today
    B. 195-225-255-275-285 for only 1 but the 275×3 was a pr for 3
    Didn’t do hspu because A I’m fat, and B my drywall is falling apart
    Did 100 burpees for time 7:46.

    • Karlie

      Haha you are not fat. Not a bad time on those burpees. 🙂