Competition (11/20/15)

 In Competition

REGIONAL & OPEN PREP

A. Gymnastics
4 Rounds for completion:
16 Pistols (alt)
15-20 UB C2B

B. Strength
Back Squats
4 @ 55%
4 @ 60%
4 @ 65%
4 @ 70%
4 @ 75%

C. Metcon
Cash in: 20 DL (225, 155)
21-15-9
Burpees
Wall Balls (30, 20)
Cash out: 20 DL
* time cap: 15 min

D. Conditioning
10min EMOM:
25m Prowler Push Sprint (90)

E. Accessory
Reverse Hypers
4×20 (moderate)
-ss w-
GHD Sit-ups
4×15

BARBELL

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

B.
Snatch
-4/45%
-3/55%
-2/65%
-2/75%
-2/82%
-2/87%
-2/91%
———–
-2/94%

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

D.
Clean + Jerk
-2/50%
-2/60%
-2/70%
-2/80%
-2+1/84%
-1+2/84%
-2+1/87%
-1+2/87%

Recent Posts
  • Chris Hall

    Did the workout Mark with Cory and Nae Nae 15:50

    Back squat 205 225 245 265 285 x4