Competition {11/21/14}

 In Competition

A.
Every 2min for 12min:
Snatch + Hang Snatch
*Build into a heavy complex

B.
Back Squat
*Use the following to build into a heavy set of 5
5 @ .50
3 @ .65
3 @ .75
2 @ .80
-then-
Heavy set of 5
*rest 2min between sets

C.
CGBP
5×5
*Aim for 5lbs heavier compared to last week. 2min rest between sets

D.
4min AMRAP:
9 RKBS (70, 53)
6 Burpee BJOs (24, 20)
3 Rope Climbs (15′)
-rest 4min-
4min AMRAP: 
9 RKBS (70, 53)
6 Burpee BJOs (24, 20)
3 Rope Climbs
-rest 4min-
4min AMRAP:
9 RKBS (70, 53)
6 Burpee BJOs (24, 20)
3 Rope Climbs
*record scores for each AMRAP and focus on pacing. Try to improve score in each AMRAP

E.
5min rest & recovery

Recent Posts
  • brett moore

    A- up to 175
    B- 5 rep @ 275
    C- 5×5 @ 175
    D- 2 rd, 1+ 17, 1+16

  • chris redden

    A. up to 165, failed on hang
    B. [email protected] 275
    C. 5X5 @ 205
    D. 2+12, 2, 1+17

  • Derek B

    A. 185 failed hang on 205.
    B. 285
    C. 185
    D. Did rowing wod from wednesday.

  • Casey Hogan

    A: 135, Miss hang on 145
    B: 225 x 5, this is my 5 RM but felt super easy today
    C: 185 all sets
    D: 1+15, 1+17, 1+17