CrossFit Competition Blog

Competition 02.27.2015


15.1 *looks like a good opportunity to implement the 5.5.5 TTB strategy you guys have been working on the past 2 weeks ;)
On a 15 minute clock
AMRAP 9:
15 TTB
10 Deadlifts 115/75
5 Snatches 115/75
Right into:
6 minutes to find a 1RM Clean & Jerk

Competition 02.26.2015


Rest up and get ready for 15.1! Any guesses?

Competition 02.25.2015


A. Hang Snatch
Work to a heavy single in 15 minutes

B. EMOM 10
Front Squat x 1 *pick your starting weight and work to no higher than 90% in 10lb increments. Think of this as helping flush out any soreness your quads might be feeling from Monday.

C. EMOM 18 *same as last week but subbing row for WB and adding 3 min
12/10 Cal Row
10 Burpee Box Overs 24/20
5.5.5 TTB *if your hands or shoulders need a break perform knees to elbow with a reverse grip or KBS

Competition 02.24.2015


A. Every 90 sec x 5:
5 Burpees + 3-6 MU
If you can’t string together at LEAST 5 MU, spend 10 minutes on skill practice

B. Deadlift- work to 85% x 3, 1 x 5 @ 75%

C. 3 sets @ 70-80%, use as some good core strengthening
FR Farmer’s Walk x 50m
GHD Sit-ups x 20
Side Plank x 30 sec

D. AMRAP 10 @ 70-80% easy pace
200m run
30 DU
200m row

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