• 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 {9/1/14}

August 31, 2014, casebelcher, Filed Under: Competition

Competition {9/1/14}

A.
Every 2min for 14min:
3 Pos Snatch
*Build into a heavy complex. 3 pos = HHS, MHS, Floor. Stay conservative. No misses

B.
10min EMOM:
1 Power Clean
*Start at 90-95% of power clean max and try to maintain for all 10

C.
Front Squat (3010)
7 @ 65%
5 @ 75%
3 @ 85%,
7 @ 70%
5 @ 80%
3 @ 90% 

D.
Bent over bilateral dumbbell rows
5×8 AHAP

Row both dumbbells concurrently. Keep tension in the hamstrings and a flat back. The torso should remain static. Do not create momentum with the hips or back.

E.
Every 3min for 15min complete:
15 Box Jumps (24,20)
20 Wall Balls (20, 14)
30 DUs

 

Reader Interactions

Comments

  1. Chris Redden says

    September 1, 2014 at 11:44 am

    A. Worked to 130
    B. all at 210
    C. Last set of 3 at 245

    Reply
  2. Casey Hogan says

    September 1, 2014 at 12:21 pm

    A: 130, I miss, but just sent bar too far in front
    B: 185
    C: off 235, leg torture
    D: 53lb
    E: all rounds in cap. Dubs got better, last two unbroken, wbs got worse, bj stayed the same.

    Reply
  3. Logan P. says

    September 1, 2014 at 1:58 pm

    A. Up to 135
    B. 185 all sets
    C. 155,175,200,165,190,210
    D. 50lb DBs for 2 sets; 55lb DBs for 3 sets
    E. DU sucked today so I never made it through a full round but other than that it was fine. Did step downs on box jumps.

    Reply
  4. Derek B says

    September 1, 2014 at 7:15 pm

    A. 175
    B. 235
    C. Done no misses
    D. 35lbs. Slow and controlled
    E. Done with 16″ box. Saturday’s wod showed me that I need more joint conditioning for rebounding box jumps.

    Reply
  5. Karlie says

    September 1, 2014 at 9:31 pm

    A. Worked up to 55# keeping perfect form. Easing back into overhead.
    B. 95# 85% to keep from landing wide
    C. 1st set of 7 at 75#. Not feeling it. Tight hips
    D. 25# perfect form
    E. burpees instead of wb. Last set of dubs were awful!

    Reply
  6. Case Belcher says

    September 1, 2014 at 9:47 pm

    A. 135, 145, 145, 155, 155, 165, 165
    B. 205, 205, then 215 for final 8.
    C. 205, 225, 245, 215, 235, 255
    D. skipped, jumped into met con with logan and casey
    E. Early rounds sub 2min. Later rounds inched closer to 2:15-2:30.

    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