CrossFit Competition Blog

Competition 10.31.2014


A. 5 minutes max HS Walk

B. Push Press 5RM

C. Bench Press 5RM, 2-3 sets @ 90%+

D. Back Squat 5 x 5 @ 90% of 5RM

E. 3 Rounds
-400m run
-25 KBS 53/35
-50 DU

Competition 10.30.2014


A. Snatch x 1
-EMOM 10 *start @ 70% and work to 90% of Monday’s heavy single. Once you get to 90% stay there and try and complete all lifts

B. Power Clean + Power Jerk @ 80% of Tuesday’s HS x (1+1)
-EMOM 10

C. Deadlift 5RM

D. On a repeating 5 minute clock for 20 minutes
-500/400m row
-5 Power Clean & Jerks 185/115
-10 HSPU
-15 Pull-ups

Competition 10.29.2014


Active Recovery/ Rest Day

Competition 10.28.2014


A. Clean & Jerk
-Max for the day, then 3 singles @ 85%

B. Bench PressĀ 5RM, 3-4 x 5 @ 90%

C. Back Squat 5RM, 95% x5, 90% x5

D. 4 sets, on a 60 sec clock
-8 Thrusters 115/75
-10 RKBS 70/53
-Max Cal row with remainder
Rest 4 minutes

E. 60 sec max calorie row

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