Competition (11/17/15)

 In Competition

REGIONAL PREP

A. Gymnastics
3 Rounds NFT:
20 Pistols (alt)
5-7 UB Muscle-Ups

B. Weightlifting
Every 2min for 8min:
2 Behind Neck Split Jerks
*Build to a moderate double
-then-
Every 2min for 8min:
2 Split Jerks
*Build to a moderate double. Go back down to just barbell before working back up.

C. Accessory
Half Kneeling KB Press
3×8/arm
*AHAP while keeping ribs down and hips under. Press w/ same arm as down leg.
-ss w-
Weighted Supine Ring Rows
3xME (w/ 20# vest)

D. Metcon 
For time:
3 Rounds of:
400m Row
21 Thrusters (55)
12 Pull-ups

 

BARBELL

A.
Jerk from Split
-3/30%
-3/35%
-3/40%
-3/45%

B.
Jerk
-4/45%
-3/60%
-2/70%
-2/80%
-1/85%
-1/89%
-1/93% x 3

C.
Snatch Deadlift, Pause-1″,below knee
-3/75%
-3/85%
-3/95% x 4

D.
RDL
-4×5

 

Recent Posts
  • Chris Hall

    A weighted box step ups and 5 mu’s
    B worked to 155
    C skipped
    D 12:23

  • Camille Goldman

    A. Done but 5 C2B
    B. 6 x 2 105#
    C. Done
    D. Class WOD 4:37

  • Karlie

    Open
    A. Hips are flared up so I didn’t do pistols. Worked on muscle up transitions and skill work.
    B. Worked up to 105# on both
    C. 15# and elevated my feet for ring rows 8 each round with solid form
    D. Class WOD, super fun.