Competition (Friday, 09/02/16)

 In Competition

2017 OPEN PREP

A. Barbell Skill
*After general warmup and positions, complete:

Clean Skill
3 Rounds (empty bar)
3 RDL
3 Jumps, hip
3 Muscle Clean, hip
3 P. Clean
3 Front Squat

Jerk Skill
3 rounds (empty bar)
3 Strict Press
3 Push Press
3 Power Jerk
3 Split Jerk
3 Split Press (Press in Split)

B. 8 Min EMOM:
2 P. Clean
2 Front Squat
1 Split Jerk
*Build for 4 sets, then maintain. NO MISSES. These are not tap-and-go reps. Reset each rep.

C. 3 Min AMRAP:
Front Squats (135/95)

-Rest 3 Min-

3 Min AMRAP:
Thrusters (75/45)

*Must get at least 10 UB reps each time you pick up the bar. Scale weight if necessary. The goal is to move for 3 minutes, setting the bar down as few times as possible. These are sprints!

D. 5 Rounds NFT:
5 False Grip Ring Pull-ups
5 Tempo Ring Dips (3212)
10 Table Tops
*Pull chest all the way to rings on pull-ups. 3212 = 3sec negative, 2sec pause at bottom, 1sec up, 2sec pause at top on ring dips.

 

Recent Posts
  • Josh Sampson

    A. Done
    B. 135# no misses
    C. C&J- 32 @ 115#
    Thrusters- 32 Rx
    D. Done.

  • Sarah Schulz King

    A. Done
    B. 115-145, then 150 for 4!!!
    C. 52 FS, 61 Thuster
    D. Done

  • Camille Goldman

    A. Done
    B. 120#
    C. 50 and 55
    D. Done