Competition (Wednesday, 11/09/16)

 In Competition

2017 OPEN PREP

*This week is a deload week. Volume is intentionally lower this week to give your body adequate recovery and to prep for a Performance Week next week.

A. Activation / Mobility
2 Rounds:
10 OH X Band Walk (Each Side)
10 Plate Dead Bug
5 Plate Squat + Press
*Hold plate with two hands pressed over chest for plate deadbugs

B. Strength
Front Squat
5,4,3,2,1
*Build to a moderately heavy single.
*LEAVE 1-2 REPS IN THE TANK

C. Metcon
6 Min EMOM:
5 OHS (135/95)
ME Burpee Over Bar
*Score is total burpees completed across 5 rounds

D. Strength / Accessory
12 min EMOM
min 1: 3 Turkish Get Ups – RIght
min 2: 3 Turkish Get ups – Left
min 3: 10 KB Cleans – Right
min 4: 10 KB Cleans – Left

Recent Posts
  • Josh Sampson

    A. Done.
    B. Done.
    C. 225#. PR. Definitely had a couple reps left though.
    D. 115# first 4 rds. Then went to 95# for last two but missed a whole rd of burpees changing over. 32 total burpees.
    E. Done. 26# TGU 35# Cleans.
    Then 1 ring MU EMOM for 5 minutes. No fails. Feelin more comfortable with them.

    • Matt McDonald

      Emom is a good way to tackle a weakness. Now is the time to hone in on them because we see high skills in the Open every year!!

  • Sarah Schulz King

    A. done
    B. worked up to 185#
    C. 43
    D. done, 26# TGU, 35# cleans
    E. did alternating 6 min EMOM 10 cal bike and 15 GHD sit-ups with Erica

  • Matt McDonald

    Class
    A. Done
    B. 245. No belt no lifters
    C. Rx. 36 burpees. Full snatch first of each set
    D. Done. 35lb bell.

  • Camille Goldman

    Class
    160#FS
    95# 20 burpees terrible

    Weightlifting 🏋
    150# pull+power clean+clean PR
    85# snatch above knee X 3