Competition (12/14/15)

 In Competition

*This week is a deload/reload week. Workouts and volume are intentionally lower this week.

REGIONAL & OPEN PREP

A. Metcon
5 Rounds:
30sec RKBS (53, 35)
30sec Thruster (45, 35)
*Score is total reps. Goal is constant and fast movement for all 5 minutes

B. Strength
Back Squat
4×5

-then-

Deadlift
4×5

*Make 10lb jumps to build to a heavy set of 5 by last set. Good form. No failed reps.

C. Conditioning
8 Rounds of:
20sec Air Bike Sprint
40sec Rest

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

    A. 151
    B. BSQ: up to 235#
    DL: up to 275#
    C. done