Competition {9/15/14}

 In Competition

A.
Every 90sec for 12min:
Halting Snatch DL + Snatch
*start moderate and build into a heavy complex. Pause for 2sec below knee, above knee, and in power positions. Reset, then pull for snatch. 

B.
10min EMOM:
High Hang Clean w/ pause in bottom.
*Pause in the catch postion for 2 sec. Back straight, knees wide, and elbows high. Stay light. Build into approx 65% of your 1RM clean

C.
Front Squat
8, 6, 4, 2, 15
*2min rest between sets

D.
3 Rounds NFT of:
10 Good Mornings (AHAP)
6-8 Strict T2B (3120)
*be sure to hit the tempo listed above on your T2B. 3 sec down, 1 sec in bottom, 2 sec up, O sec at top

E.
Every 3min for 12min:
12 Pistols (Alt)
9 HSPUs
6 C2B

*Scale to a box if you’re not able to do pistols. If you’re getting stuck on HSPU, scale to an ab mat.

Recent Posts
  • chris redden

    A. worked to 155
    B. worked to 160
    C. 205,225,235,250,155 did 15 @ 65% should have done more weight
    D. 95, done
    E. done

  • brett moore

    A- 155
    B- 160
    C- 205, 225, 225, 235, 155- form was getting bad, elbows were dropping so i stopped increasing weight to focus on form.
    D- complete- 95 lbs
    E- modified pistols- ab mat on kipping hspus

  • Logan P.

    A. 115,125,130,135,140,145,150,155,160
    B. 95,115,125,130,135,140,145,150,155,160
    C. 185×8, 205×6, 215×4, 225×2, 175×15
    D. Done; 95lb and 8 t2b each set
    E. Finished each set in about 1:05-1:10; used an abmat for hspu

  • Jonathan Lilly

    A. 145, 155, 165, 175, 185, 195, 205, missed 215
    B. 5×185 and 5×205
    C. 225, 235, 235, 235, 185
    D. 95
    E. Done

  • Matt McDonald

    A. split snatched from floor, then hang. 95, 125, 135, 145, 155, 160, 165 fail. 180 power/split snatch PR!
    B. 185 for 6 mins. 195, 205, 210, 215
    C. 145 x 8, 185 x 6, 205 x 2, 205 x 2, 225 x 1
    D. 45lb bar, 8 t2b x 3 sets
    E. 1:04, 1:10, 1:14, 1:17 killed this thing, glad to hit pistols today somedays i cant do them. all hspu unrboken

  • Derek Brock

    A. Bar-95-115-135-145-155-165-175-185
    B. 180 (65%)
    C. 195-215-235-245 (1RM when we tested last)-145
    D. 95#
    E. 1:00, 1:00, 1:03, 1:00

  • Casey Hogan

    A:145, missed 155 and about fell off the deck
    B: 155
    C: 185, 205, 210, 210 again ha, 135 – 15 is so hard
    D:95
    E: Rx unbroken, cept last rnd of HSPU 6 and 3. I hated to fall too.