Competition (Friday, 01/06/17)

 In Competition

2017 OPEN PREP

A. Movement Prep
2 Rounds:
5 Side Lying Windmill (Each Side)
20 OH Marches w/ Bar (10/side)

B. Weightlifting
Snatch Deadlift + 2 P. Snatch + OHS
12 Min to build to moderately heavy single of complex

C. Metcon
For Time:
1-2-3-4-5-4-3-2-1
STOH (155/105)
Burpee Over Bar
*8 Min Cap
**Rx+ = 205/145

D. Metcon
15 min EMOM
Min 1: Pistols
Min 2:: Power Snatches (75/55)
Min 3:: Alternating V Ups

Recent Posts
  • Josh Sampson

    A. Done
    B. 125#. Felt heavy today.
    C. Rx. Hit cap with 2 rds left. Heavy barbells get me.
    D. No time. Maybe tomorrow.

  • Sarah Schulz King

    A. done
    B. 120#
    C. 8:00 RX+ had 2 burpees and singles left
    D. done, reps:
    12/12/30
    14/14/30 x3
    16/16/50

  • Matt McDonald

    A. Done
    B. 160. Could have went heavier but these felt pretty solid with a good catch position.
    C. 4:55 rx. Shoulders felt tired today.
    D. Done. Airsquats instead of pistols.
    Reps. 22-26 squats/rd, 10 snatches/rd, 18-23 v ups. Abs on fire.

  • Camille Goldman

    Thursday: did class WOD
    Ring dips
    Pistols
    V ups
    4 or 5 rounds
    Calorie and du 1 min
    15 cal a minute
    120 du
    540 reps
    Friday:
    Not a good day for me wanted to quit crossfit
    95# Snatch complex
    4:58 time on Metcon SHOH burpees over the bar
    Did some bar MU practice

    Am I even getting better 🙁