Competition (Monday, 01/09/17)

 In Competition

2017 OPEN PREP

A. Movement Prep
2 Rounds
10 Lunges
10 RKBS
10 Goblet Squats

B. Weightlifting Prep
Bar Warm Up x 2
Positions x 2
3 Position P. Clean x 2
3 Position Clean x 2

C. Weightlifting
2 P. Clean + 2 Front Squat
12 Min to build to moderately heavy single of complex

D. Metcon
8 Min AMRAP:
3 Front Squat (115/75)
3 STOH
3 Thruster
*Rx+ = 135/95

E. Conditioning
For Time
200 Cal assault bike for time

F. 3 Rounds
15 GHD Hip Extension
ME L sit hold on paralletts

Recent Posts
  • Josh Sampson

    Bench & Strict Press
    A. Done
    B. Done
    C. 185#.
    D. 6+4 Rx. Need to work on overhead stability.
    E. 100 cals. Right at 7 minutes. Had to get goin.
    F. Done. Before class.

  • Sarah Schulz King

    A. done
    B. done
    C. 145, had Kameron with me and ran out of time in class
    D. 8+6 RX+, did EMOM style, probably had more in me, but trying to pace
    E. done
    + core programming

    • Camille Goldman

      How long did E take you? Dreading it, who threw the number 200 out there 🤦🏼‍♀️🚴‍♀️🔫…

      • Sarah Schulz King

        it’s up now, i had labeled them wrong… that’s what happens when you say 20 is easy!

  • Matt McDonald

    A. Done
    B. 235
    C. 8+2 rx.
    D. 22:18. Directly from class wod to this. Not my best bike performance
    E. No go

  • Camille Goldman

    A. Done
    B. 135# didn’t power clean well
    C. 7+3 rounds RX+ Thrusters were tough
    D. Done bikes were all being used did 25 min on the one that doesn’t count, but not the loud one. 😂
    E. Done 20 sec holds
    5 bar muscle up practice, hs holds, and 30 35#KB snatches – better 🙂

  • Casey Hogan

    A:class
    B:class
    C: 185, did after E, rough
    D: 6+2 RX+
    E: 20:48 went hard at times, hurt
    F: Done