Competition (12/12/15)

 In Competition

REGIONAL PREP

A. Gymnastics + Warmup
4 Rounds at 85%
15 Cal Air Bike
10 Wall Balls (30, 20)
5 Box Jumps (38, 30)
*Use a 30″ box + 2, 45# bumpers for

B. Weightlifting
Every 2min for 8min
3 Push Press

Every 2min for 8min
2 Push Jerk

Every 2min for 8min
1 Split Jerk

*Build to a heavy weight for each

C. Metcon
5 Rounds of:
Min 1: 10 Back Squats
Min 2: Rest
Min 3: Meter Row
Min 4: Rest
*Score is lowest weight on back squats + lowest meters rowed in any round

D. Gymnastics / Accessory Cash-Out
For time:
50 Strict T2B
*Complete 5 burpees every time you come off the bar

 

OPEN PREP

B. Weightlifting
Every 2min for 8min
3 Push Press

Every 2min for 8min
2 Push Jerk

Every 2min for 8min
1 Split Jerk

*Build to a heavy weight for each

C. Metcon
5 Rounds of:
Min 1: 10 Back Squats
Min 2: Rest
Min 3: Meter Row
Min 4: Rest
*Score is lowest weight on back squats + lowest meters rowed in any round

D. Gymnastics / Accessory Cash-Out
For time:
50 Strict T2B
*Complete 5 burpees every time you come off the bar

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