Competition (Saturday, 11/05/16)

 In Competition

2017 OPEN PREP

A. Weightlifting

4B Weightlifting

-or-

Lift Off + Power Sn + Snatch
8 sets
*Building. Lift off to just above knee. Focus on keeping shoulders back and chest over/in front of bar.

-then-

Power Clean, above knee + Front Squat
5×2
*Buidling. Work on not having to adjust feet after p.clean; should catch squat width.

B. Activation / Mobility
3 Rounds:
30 sec lacrosse ball chest
10 Deadbugs
10 Single Leg RDL w/ KB

C. Metcon
12 Min AMRAP:
3 STOH (115/75)
6 Deadlift (115/75)
9 Box Jump (24/20)

D. Gymnastic Strength / Skill
3 Rounds:
Min 1: 5 – 7 MU
Min 2: 4 -8 Strict HSPU
Min 3: Rest

Recent Posts
  • Josh Sampson

    A. No time.
    B. Done.
    C. 10+10 Rx.
    D. Every 90 sec. 2-3 muscle ups w/blue band. No go on HSPU. Having neck issues don’t wanna push it.

  • Matt McDonald

    Skipped on weightlifting today
    Bodybuilding at 7:30 am
    C. 10 + 5
    D. Done 5 mups across, hs push-ups weren’t happening. Shoulders smoked. Did hs holds

  • Sarah Schulz King

    A. Weightlifting: 105 Snatches, 135 Cleans
    B. done
    C. neck is really bothering me, did
    6 DL
    9 BJ
    12 Ring rows
    D. sean said it was stupid to do this if my neck is hurting, I did strict HSPUs yesterday anyway

    • Josh Sampson

      🙏🏻 high five for neck issues. Jk It sucks.

  • Camille Goldman

    Crossfit Maximus

    A. 90# snatches and 130# cleans
    B. Done
    C. 14 rounds, I was flying
    D. Done 5 band muscle ups and 4 HSPU one mat
    Fun one

  • Karlie

    A. Weightlifting class
    B. Done
    C. 13 rounds
    D. Did some MU skill work. Hspu yesterday.