CrossFit Competition Blog

Competition 04.25.2015


The first people on the rsvp list will have priority on the bikes. We will try and have heats of 5 starting at 9:00, 9:30, 10:00, 10:30. You may also sub a 250/200m row if you don’t want to wait on a bike.

5 sets
15/12 AB Cals
5 Power Cleans 155/105
10 Bar Facing Burpees
5 Power Cleans
15/12 AB Cals
Rest 90 sec

Competition 04.24.2015


Last week/day of these progressions and we’re very happy with everyone’s progress! We saw a lot of nice technique and strength gains in just 4 weeks!

A. Halt Snatch
Work to 85% x 1, then 3 drop sets @ 75% *3 sec pause at knee
5-10lb heavier than last week

B. Front Squat + 2 Jerks
80% x 4 x 1
10-20lb heavier than last week

C. Deficit Deadlift
60% x 4 x 5 *3-4″ deficit
5-10lb heavier than last week

D. 3 sets
Banded Zercher Back Extension on GHD x 10-15
GHD Sit-ups x 20-25
FLR on Rings K2E x 20 (10 EA)

Competition 04.23.2015


Active Recovery/Rest Day

Competition 04.22.2015


A. Halt Clean 75% x 5 x 2
3 sec pause @ knee, 5-10lb heavier than last week

B. Back Squat 70% x 4 x 8
5-10lb heavier than last week

C. 3 sets
Snatch Shrug x 5
Weighted Pull-ups x 5
High Dumbbell Row x 8-10

D. Partner Race *bring your rope climb socks
4 sets EA, partners alternate every set
12 Box Overs 30/24
6 DB Burpee Hang Cleans 45/30
3/2 Rope Climbs

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