Competition (Saturday, 01/07/16)

 In Competition


A. 4B Weightlifting Class

B. Mobility / Activation
2 Rounds:
5 Side Lying T Spine Rotation (Each Side)
10 Elbow Bridge Scap Push Up

C. Metcon
4 Min AMRAP:
5 Pull Up
10 Push Up
15 Air Squat
*Repeat for a total of 4 rounds.
**2 Min Rest between rounds**

D. Conditioning
3 rounds for time of:
Row 50 calories
150 Double Unders
50 walking lunges

E. Strength / Accessory
4 Rounds
10 DB Bench Press
ME Pull-up Hold on rings

*Hold should be at the top of a ring pull up. If your hold is below 10 seconds then scale to holding at the top of a ring row.

Recent Posts
  • Sarah Schulz King

    A. done 105 for 4 sets of 2
    B. 18+6
    C. 24:50- scaled to 100 dubs bc my jumping is still off, but hips getting better
    D. 45# DBs, 20s

  • Matt McDonald

    A. Done. Up to 145 focused on a controlled pull.
    B. 19+22
    C. Tomorrow, knees a bit sore so it’ll be a good Sunday wod.
    D. Tomorrow

  • Casey Hogan

    A: Done, 145
    B: 17+24
    C: Medial epicondylitis

  • Camille Goldman

    Did team Double DT with partner at Falls City Crossfit 7 min time
    Team 3 rounds
    1 min wall balls 30
    1 min 35#KB snatches ( I stink at these) practicing daily
    1 min cal row 15 cal
    Snatch up to 95# worked on form

    Did sat comp
    A. Snatched up to 105# squatted 100# happy
    B. Done
    C. 18 + 6 squats low, push ups might need work, pull-ups all unbroken except one round
    D. Skip might do this week
    E. 30 KB snatches

    Was good for me to change it up this weekend, since I wanted to quit Friday.