Competition {12/26/14}

 In Competition

I hope everyone had a great Christmas! Time to get back at it! 

A.
Every 2min for 6min:
3 Above Knee Snatches

Every 2min for 6min:
2 Above Knee Snatches

Every 2min for 6min:
1 Above Knee Snatch

*Build into a heavy triple, double, and single. Hang on to bar on doubles and triples

B.
Back Squat
5 @ .40
5 @ .50
3 @ .60
5 @ .75
3 @ .85
1 @ .95
1 @ 100+
Not trying to PR this week. Only attempt the 1 at 100+ if successfully completed the .95 with perfect form and if it felt great.

C.
4 Rounds NFT:
10 Ring Push-ups
10 Bent Over Barbell Rows (heavy)
50 Reverse Singles (jump rope)

D.
At 0:00:
3 RFT:
9 Bar Facing Burpees
9 Power Cleans (165, 115)
At 10:00:
3 RFT:
12 Bar Facing Burpees
12 Front Rack Walking Lunges (135, 95)
*Alt, 6per leg on lunges
At 20:00:
3 RFT:
15 Bar Facing Burpees
15 Power Snatches (115, 75)
*If you’re not done with 1st portion by the 10:00 mark, move onto 2nd. Same for 3rd at 20:00 mark.

Recent Posts
  • Matt McDonald

    A. (95, 105, 125), (125, 125, 125), (125, 135, 145f)
    B. 125, 150, 180, 225, 255, 285unracked and reracked.. wasn’t feeling it.
    C. no go.
    D. 4:58, 8:50, 1 rd + 23 reps. all RX. capped last one after 10 mins of work. (drank a lil’ much last night)

  • Chris redden

    A. 115,125,135. 145,150,155. 165,170,170
    B. 315
    C. Done
    D. 5:06, 5:35, 10:44