Competition (12/07/15)

 In Competition

REGIONAL PREP

A. Gymnastics + Warmup
3 Rounds at 85%
15 Wall Balls (20, 14)
10 HSPUs
5 Bar MUs

B. Weightlifting
6min EMOM:
3 TnG Power Snatch
*Build to a heavy set of 3 before starting EMOM and maintain for all 6 sets

C. Accessory
Turkish Get-Up
4×4 per side
*Bottoms up KB. Same weight as last week

D. Metcon
For time:
30-20-10 of:
C2B Pull-ups
GHD Sit-ups
DUs

E. Conditioning
4x800m Run
*3min rest between efforts

OPEN PREP

A. Weightlifting
6min EMOM:
3 TnG Power Snatch
*Build to a heavy set of 3 before starting EMOM and maintain for all 6 sets

B. Metcon
For time:
30-20-10 of:
C2B Pull-ups
GHD Sit-ups
DUs

C. Conditioning
4x800m Run
*3min rest between efforts

 

Recent Posts
  • Chris Hall

    A done
    B 135
    C 35
    D 7:55
    E done

  • Camille Goldman

    A. HSPU
    B. 75# snatch work was good worked on form 😎
    C. Class WOD 9:12 disaster
    D. Class
    E. Ran a mile (something I can do)
    Do I even Crossfit?
    😫

  • Matt McDonald

    A. Did 2 rds
    B. 135
    Class 7:48

  • Karlie

    A. 65# all 6 sets
    B. 10:34
    C. Ran 800m