Competition (Monday, 11/21/16)

 In Competition

2017 OPEN PREP

A. Mobility / Activation
2 Rounds
Lacrosse Ball Chest x 20 sec / side
20 Bent Over Ts
20 Marches w/ Bar OH

B. Weightlifting
Snatch
2/80-85% x 3
*~2 Min Rest Between

C. Strength
6 Min EMOM:
3 Back Squat
*75% 1RM

D. Metcon
5 Min AMRAP
5 S2OH (115,75)
10 Box Jump

E. Conditioning
3 rounds
50 cal row
18 GHD Sit ups
9 Pull Ups

Recent Posts
  • Josh Sampson

    A. Done
    B. 115#
    C. Bench Press today. Squats tomorrow.
    D. 6 rounds. 90 total reps.
    E.

  • Sarah Schulz King

    A. done
    B. 125#
    C. 160#
    D.
    E.

  • Matt McDonald

    B. 170
    C. 245 across
    D. No go (patellar probs)
    E. 16:17 ghds were slow

  • Karlie

    A. Done
    B. 85#
    C. 125#
    D. 7+7 class version
    E. 2 rounds is all I had time for.

  • Camille Goldman

    A. Done
    B. 95#, 100 twice
    C. 155#
    D. 6+8 10 and 5 rounds
    E. Done-sweated pull-ups were good