Open Prep
A.
Every 2min for 10min:
2 Behind Neck Jerks
*Build to a moderate double
B.
Push Press
3×5 @ 75% of last week’s 5RM
-ss w-
Stoney Stretch
3X30sec/side
C.
4 Rounds of:
30sec Handstand Hold (on wall)
30sec rest
30sec L-Sit Hang
30sec rest
D.
10min EMOM:
3 Tng Power Cleans (135, 95)
6 Burpees
*Perform power cleans and burpees all in 1 min.
E.
3 Rounds NFT (not for time):
15 GHD Sit-ups
6 Glute/Ham Raises
Regional Prep
A.
Press in Jerk
5, 4, 3, 2, 1
*Start light and build to moderate
B.
Split Jerk
Build to a heavy double
-then-
5×2 at 92% of the heavy double
*Pull from blocks. Drop after each rep. 2min rest between sets
-ss w-
Stoney Stretch
30/sec per side
*Between sets
C.
4 Rounds NFT:
8 Dumbbell Strict Press
12 RKBS (70, 53)
16 GHD Sit-ups
*Go AHAP on DB Strict press, but keep ribs down and core tight
D.
21-15-9 of:
Deadlifts (275, 195)
Deficit HSPUs (6″, 4″)
E.
3x400m Sandbag Run (70, 50)
*3min rest between efforts
Barbell
A.
Jerk
-4/50%
-3/60%
-3/70%
-2/78%
-2/84%
-2/88% x 6
B.
Power Clean, below knee
-3/50%
-3/60%
-3/70%
-2/77%
-2/82% x 5
*Hang power clean from just below the knee.
C.
Snatch Pull, 6s Down
-4/80%
-3/90%
-3/100% x 4
*Snatch pull with a 6 second decent.
D.
5 Rds:
-20s L Hang Hold
-100m Sandbag Carry
-5 Strict Pull Ups
Karlie says
Barbell
A) didn’t go so well… Hit myself in the chin with the bar and then failed 2nd rep at the 84% mark. Dropped weight down and did a few more sets. Said forget it and did 1RM strict press. Got 65# easy and failed at 70#. Bad overhead day. Too much vacation.
B. 95# for 5 sets
C. 90#
D. Partner “Chelsea” with Lindy as my imaginary partner.
Practiced butterfly pull-ups in sets of 5
Matt McDonald says
A. 135, 145, 155, 165, 175. Focused on form
B. 135×5 all sets.
C. Done. Hang L holds were just max efforts
D. Done. 28-30 secs each minute. Harder than I thought
E. Done. Subbed RDL barbell 135lbx8 since cant ghr on my ghd.
Overall just happy to get it in tonight, body pretty wrecked from yesterday’s back squats.
Camille Goldman says
With Vanessa
A. Done 75#, 85#, 95#, 100#, 105#
B. Strict Press 35#, 45#, 55#, 75#, 80# PR
C. Done
D. Done
WOD Chelsea RX