Competition (Friday, 12/30/16)

 In Competition


A. Mobility & Activation
2 Rounds
5 Sidelying Rotations (Each Side)
10 Deadbugs
20 Marches w/ Bar OH

B. Weightlifting
P. Snatch, above knee + OHS
*12 min to find moderately heavy double. Around 70% 1RM P. Snatch

C. Metcon
4 Rounds:
8 Box Jump (24/20)
12 T2B
16 RKBS (53/35)
*16 Min Cap*

D. Metcon
15 min AMRAP
6 Muscle Ups
12 Burpees Over the Bar
24 OH Barbell Lunges (75,55)
*Walking Lunges are acceptable; but if you are training in the evening keep it stationary to stay out of the way of classes.
** Scale MU by scaling the number to a number you think you can maintain; or if that number is less than 2 substitute C2B and ring dips

E. Strength / Accessory
4 Rounds
8 GHD Back Extensions
2 Turkish Get Ups (Each Side)

Recent Posts
  • Josh Sampson

    Bench Press & Strict Press
    A. Done
    B. 105#
    C. 6:02. Unbroken T2B first round, two sets of 6 second round, then they fell apart.
    D. Wednesday’s D. Halved everything to save time. 9:30. Shoulder taps.
    E. Had to skip.

  • Matt McDonald

    A. Done
    B. 135
    C. 5:06
    D. 3 + 7rep rx
    E. 25lb kbell. Done. Slow Turkish getups to find good stable positions still shaky going left arm for some reason.

    • Camille Goldman

      Nice job!

  • Camille Goldman

    Thursday: my version of Brutus
    PHang Snatch 65#, OHS, and HSPU
    15 min wow
    10 min bike 70 calories

    A. Done – bike warm up
    B. 95# felt good
    C. 5:41
    D. 4 rounds, clearly can’t read I didn’t do OH lunges did front rack. C2B and ring dips
    E. Done only did two rounds the right way after Corey showed me how-
    Handstand walks and 20 strict pull-ups

  • Casey Hogan

    Did class today. Slight irritation in elbow from muscle ups earlier this week or last week or this month. So many muscle ups. Got some remedies from wise phsyical therapists in the gym. It’s an elbow-Itis thing. Just needs ice and butter knife.