• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Four Barrel CrossFit | Four Barrel Fitness

  • Getting Started
  • Group Classes
    • CrossFit
    • LeanX
    • Weightlifting
    • Teens Classes
    • Longevity
  • Personal Training
  • Schedule
  • Location
  • About
    • Contact
    • Mission
    • Coaches
  • Blog
    • News & Events
    • Training & Nutrition
    • 4B New Albany
You are here: Home / Competition / Competition {11/21/14}

November 20, 2014, casebelcher, Filed Under: Competition

Competition {11/21/14}

A.
Every 2min for 12min:
Snatch + Hang Snatch
*Build into a heavy complex

B.
Back Squat
*Use the following to build into a heavy set of 5
5 @ .50
3 @ .65
3 @ .75
2 @ .80
-then-
Heavy set of 5
*rest 2min between sets

C.
CGBP
5×5
*Aim for 5lbs heavier compared to last week. 2min rest between sets

D.
4min AMRAP:
9 RKBS (70, 53)
6 Burpee BJOs (24, 20)
3 Rope Climbs (15′)
-rest 4min-
4min AMRAP: 
9 RKBS (70, 53)
6 Burpee BJOs (24, 20)
3 Rope Climbs
-rest 4min-
4min AMRAP:
9 RKBS (70, 53)
6 Burpee BJOs (24, 20)
3 Rope Climbs
*record scores for each AMRAP and focus on pacing. Try to improve score in each AMRAP

E.
5min rest & recovery

Reader Interactions

Comments

  1. brett moore says

    November 21, 2014 at 9:02 am

    A- up to 175
    B- 5 rep @ 275
    C- 5×5 @ 175
    D- 2 rd, 1+ 17, 1+16

    Reply
  2. chris redden says

    November 21, 2014 at 10:31 am

    A. up to 165, failed on hang
    B. 5@ 275
    C. 5X5 @ 205
    D. 2+12, 2, 1+17

    Reply
  3. Derek B says

    November 21, 2014 at 1:05 pm

    A. 185 failed hang on 205.
    B. 285
    C. 185
    D. Did rowing wod from wednesday.

    Reply
  4. Casey Hogan says

    November 21, 2014 at 8:07 pm

    A: 135, Miss hang on 145
    B: 225 x 5, this is my 5 RM but felt super easy today
    C: 185 all sets
    D: 1+15, 1+17, 1+17

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Get Started Now

We’re here to help you cut through the noise.

Our professional coaches will develop a customized fitness and nutrition plan for your needs and goals!

Book Free Intro

Recent Blog Posts

  • New Year Nutrition Challenge 2023
  • Nutrition Challenge 2022
  • Nutrition Challenge Resources
  • Daily Health Bulletin, Thu 7.9
  • Glutes & Pelvic Floor

Footer

New Albany, IN

Address: 322 Mt Tabor Rd
New Albany, IN 47150
Phone: 502-509-3801
Email: staff@4bfit.com

About Four Barrel

Locally owned and operated since 2012, 4BFit offers comprehensive training programs for all walks of life. Our members range from grandmothers to professional athletes and everyone in between.

Get Started Now

Get Social

  • 4B New Albany – Facebook
  • 4B New Albany – Instagram

Quick Links

  • Memberships
  • Location
  • Contact

Our Partners

crossfit journal

rogue

crossfit store

Copyright © 2023 Four Barrel Fitness All Rights Reserved

Website built by Louisville Web Nerds