REGIONAL PREP
A. Gymnastics + Warmup
4 rounds of:
200m Run -or- 12 Cal Air Bike
8 Strict Pull-ups
10 Pistols (alt)
B. Weightlifting / Barbell Conditioning
Squat Clean
Min 1-3: 3 reps (155, 110)
Min 4-6: 3 reps (185, 130)
Min 7-9: 3 reps (215, 150)
Min 10-12: 3 reps (245, 170)
*If not able to work up to (245, 170), set yourself so you can complete 12min. Subtract weight from each section so that you’re building to something heavy and challenging for minutes 10-12.
C. Strength
Deadlift
5 @ 65
5 @ 75
3 @ 80
3×3 @ 85
D. Metcon
6 Rounds for time of:
4 MUs
8 Burpee Box Jumps (30, 24)
OPEN PREP
A. Weightlifting / Barbell Conditioning
Squat Clean
Min 1-3: 3 reps (155, 110)
Min 4-6: 3 reps (185, 130)
Min 7-9: 3 reps (215, 150)
*If not able to work up to (215 150), set yourself so you can complete 9min. Subtract weight from each section so that you’re building to something heavy and challenging for minutes 7-9.
B. Strength
Deadlift
5 @ 65
5 @ 75
3 @ 80
3×3 @ 85
C. Metcon
6 Rounds for time of:
4 MUs
8 Burpee Box Jumps (30, 24)
*If not able to complete MUs complete 4 C2B Pull-ups + 4 Ring Dips
Open
A. I just workd up to a heavyish squat clean. My hips have been bugging me so stayed comfortable.
B. DL 3×3 at 180
C. Fun WOD. Scaled the MU with c2b and dips. All c2b unbroken hitting at or below sternum. 10:45
Warmed me up good and felt like getting my bar muscle up today. Did 5 singles before I failed one.
A done
B 155 185 215 245
C 325 375 400 425
D 10:00
A. Done
B. 155,185,215,235 for 2 missed 1
C. 275,315,325,345×3,365×1. Kg plates so take 3lb off
D. 11:52 with BV