REGIONAL PREP
A. Gymnastics Warmup
10min Alt EMOM:
Odd: 45sec ME HS Walk
Even: 30 sec L-Sit
*Use parallettes for L-Sit
B. Weightlifting
Every 2min for 10min:
3 Tap-n-Go Power Clean
*Build to a heavy triple before starting E2MOM. Maintain same weight for all 5 sets
C. Strength
Back Rack Walking Lunge
4×10 (5/leg)
-ss w-
Windmill Stick
4x30sec per side
D. Metcon
3 rounds for time:
400 m run
10 Front Squats (155/115))
* 12 min cap
E. Cash-Out
50 Strict T2B
OPEN PREP
A. Gymnastics Warmup
10min Alt EMOM:
Odd: 45sec ME HS Walk
Even: 30 sec L-Sit
*Use parallettes for L-Sit
B. Weightlifting
Every 2min for 10min:
3 Tap-n-Go Power Clean
*Build to a heavy triple before starting E2MOM. Maintain same weight for all 5 sets
C. Metcon
3 rounds for time:
400 m run
10 Front Squats (155/115))
* 12 min cap
BARBELL
A.
Snatch Balance
-5/40%
-4/55%
-3/65%
-2/75%
-1/85%
B.
Pull + Snatch, blocks-knee
-3/40%
-2/50%
-2/60%
-2/70%
-2/77%
-2/82% x 4
C.
Power Clean
-4/50%
-3/60%
-3/70%
-3/78% x 5
D.
Press
-4×5
-superset with-
Pull Up
-x25
E.
Back Squat
-5/50%
-5/60%
-5/70%
-5/75%
-5/80% x 5
Karlie says
Barbell- seeing results and hard work paying off. Finally getting somewhere with overhead movements. 15# PR on split jerks 1x at 125#. I tried 130# but let it get in my head. Next time! Feeling motivated.
A. 40,55,65, heaving 75 and 80#
B. Love pulling from blocks 40,50,60,70,77,82 hit everything
C. Skip
D. Split jerks
Took a break from pull-ups. My hands are in need of a break.
E. Back squats felt heavy. Worked up to 1 set at 115#
Matt McDonald says
Powercleans x 3 tng @ 185lb for 5 sets.
Class.
Got under 245 barely missed
Wod= 10:02 rx+