Competition (Monday, 1/30/17)

 In Competition

Movement Prep
2 Rounds
5 Sidelying Windmills (Each Side)
5 KB Front Rack Squats (Each Side)
5 KB Press (Each Side)

Weightlifting
Snatch
12 Min to work up to a moderately heavy single
*Around 85% 1RM*
*This is not a max, do not push weights*

Metcon
4 Rounds:
10 T2B
5 OHS (135/95)

Metcon
10 min AMRAP
4 Bar MU
12 DB Power Snatch (40,30)
20 Jumping Lunges

Accessory
3 Rounds
5 Chin Up Negatives
10 Table Tops
20 Band Pull Aparts

Recent Posts
  • Josh Sampson

    A. Done
    B. 135
    C. 5:39 Rx. First time doing 135 OHS in a workout. Got em all unbroken.
    D.
    E. Done

  • Sarah Schulz King

    A. done
    E. done
    B. 125
    C. 2:44 RX
    D. 2+ 4, working on stringing together MUs
    + core programming:
    4×12 KB Front Rack Step Ups (26’s / 20″)
    3×10 Back Extension

  • Jared Portukalian

    A. Complete
    B. Snatch: 175 #
    C. Time: 3:25
    D. Four rounds plus four
    E. Complete

  • Camille Goldman

    A. Done
    B. 100#
    C. 4:08
    D. 3+3
    E. Skip
    Butterfly 🦋 practice
    Taking it easy shoulder is sore
    Listening to my body

  • Matt McDonald

    Class
    A. Done
    B. 185
    C. 3:25
    D. 5 rd even. 50lb
    E. No go

  • Karlie

    A done with class
    B 95# finally!!!! Today I felt really good so I had to go for it. Struggled over a year and a half to hit that weight with confidence. Beautiful easy 95#s.
    C 6:22 last rep was not with much control.
    D 3+4
    E. Did chin ups with chest contact
    *worked on ring transition work also.