Competition (12/01/15)

 In Competition

REGIONAL PREP

A. Gymnastics
10min Alt EMOM:
Odd: 14 Pistols (alt)
Even: 3-4 MUs
*Focus on long and tight position in MU

B. Weightlifting
Every 90sec for 5 rounds:
3 Push Jerk
*Across. Build to a heavy set of 3 before starting working sets. Maintain for all 5 sets.

C. Accessory
Tall Kneeling Landmine Press
4×8 per arm
-ss w-
One Arm DB Row
4×8 per arm

D. Metcon
12-9-6 of:
Hang Squat Cleans (165, 115)
Deficit HSPUs (8″, 6″)

E. Conditioning
3x1000m Row
*4min rest between efforts. Hold times within 15sec.

 

OPEN PREP

A. Gymnastics
10min Alt EMOM:
Odd: 12 Pistols (alt)
Even: 3-4 MUs
*Focus on long and tight position in MU. If not able to complete MUs, sub 5 KIPPING C2B, and 5 ring dips

B. Metcon
12-9-6 of:
Hang Squat Cleans (135, 95)
Deficit HSPUs (8″, 6″)

C. Conditioning
3x1000m Row
*4min rest between efforts. Hold times within 15sec. 

Recent Posts
  • Karlie

    A. Took me a while to warm up but got 5 rounds in. Chest to bar pulling to sternum or lower every time. Ring dips went away quick. Red band last 2 sets
    B. 13:18 hspu got me. Deficit was small! Started off with 15/10# plates stacked with ab mat, failed rep 9/12 and moved to standard 25# plates with mat. Still struggling getting a rhythm using plates and ab mat. Hang cleans in sets of 3 at 95#.
    C. Pm session

  • Sarah Schulz King

    A: pistols are still awful
    B. 115#
    D. 13:53- Did 85#- back still sore, and 45# plate
    C- done
    E. Ran bc I didn’t get to yesterday

  • Camille Goldman

    A. Done MU practice exercises strict dips
    B. Done 105#
    C. Class WOD 155# squats
    💪🏻 stronger

  • Chris Hall

    A skipped
    B 185
    C skipped
    D 8:40
    C 3:52. 3:54 3:50

  • http://www.fourbarrelcrossfit.com Renee English

    A. 14 pistols, 4MU (all ub)
    B. 145#
    D. 7:09 Rx (used 2-45s on each side, plus abmat)
    E. Done, slow