Competition (12/02/15)

 In Competition

REGIONAL PREP

A. Gymnastics
4 Rounds NFT:
6 Candlesticks
8 Strict T2B
10 Cal Air Bike

B. Weightlifting
Clean, Knee
3 @ 60
3 @ 75
3 @ 70
2 @ 75
2 @ 80
4×2 @ 85
*Pull from blocks if available

C. Strength
Back Rack Walking Lunge
5×10 (5/leg)
*Across

D. Metcon
Every 2min for 20min:
5 Power Cleans
5 Push Jerks
20 Lateral Jumps Over Bar
*Score is weight used on PC/PJ
*Goal is to finish each round by 1min mark and have approx 1min rest

E. Conditioning
5 Rounds:
30sec ME Wall Balls (20, 14)
30sec Rest
*Record each round. Try to go unbroken on each set.

 

OPEN PREP

 A. Gymnastics
4 Rounds NFT:
6 Candlesticks
8 Strict T2B
10 Cal Air Bike

B. Metcon
Every 2min for 20min:
5 Power Cleans
5 Push Jerks
20 Lateral Jumps Over Bar
*Score is weight used on PC/PJ
*Goal is to finish each round by 1min mark and have approx 1min rest

C. Conditioning
5 Rounds:
30sec ME Wall Balls (20, 14)
30sec Rest
*Record each round. Try to go unbroken on each set.

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