CrossFit Competition Blog

Competition 12.20.2014


A. AMRAP 5
-Max Muscle-ups *go for max unbroken on first set

B. AMRAP 5
-Max Distance Handstand Walk

C. On a 20 minute clock
-Max calorie row
-Every 2 minutes perform 5 Burpee Box Jumps (24/20) + 5 Power Snatches (95/65)

Competition 12.19.2014


A. “EGC Complex”
Clean Pull + Clean + Front Squat + 2 Jerks
-Work to a heavy single in 15 min *try and beat last weeks HS

B. Back Squat
-4 x 6 *10-20lb heavier than monday

C. 3RM Push Press

D. AMRAP 5
12-9-6
-Shoulder to Overhead 155/105
-CTB Pull-ups
Rest 3 min
AMRAP 5
9-6-3
-Strict Pull-ups
-Cleans 155/105

E. Accessory work
3-4 sets
-8-10 Double KB Bent Rows + 15 Band Pull-aparts

Competition 12.18.2014


Active Recovery / Rest Day

Competition 12.17.2014


A. Clean + 2 Hang Cleans
-4 sets, same load all sets, 5-10lb heavier than previous week

B. Front Squat
-4 x 3 @ 23X2 *build from last week

C. 3 sets
-8 KB Windmills
-20 Bottom-up Half GHD’s
-20 Alternating knees to elbow on rings

D. 3 Rounds @ 95%
AMRAP 90 sec
-50m Sled Sprint 45/25
-12 RKBS 70/53
-50m Sled Sprint
-Max Burpees w/ remainder
Rest 8 minutes

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