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CrossFit Competition Blog | Eastgate Crossfit

CrossFit Competition Blog

Competition 01.29.2015


Active Recovery / Rest Day

Competition 01.28.2015


A. Halting Snatch 65% x 4 x 2 *5-10lb heavier than last week
5 sec concentric to knee, 3 sec halt @ knee

B. Front Squat
80% of max C&J x 4 x 3 @ 20X0

C. 30 Strict TTB for time
Rest 3 minutes
75 TTB for time

D. 3 sets @ 85-90%
500m Row
20 Burpees over Erg
20 KBS 53/35
20 Box Jumps 24/20 *no step-ups, as they will not be allowed in the Open anymore
Rest 3 minutes

Competition 01.27.2015


A. Split Jerk
15 Minutes to work to a heavy single, don’t worry about PRing

B. For max reps
30 sec Max Shoulder to Overhead @ 65% of today’s heavy single
Rest 90 sec
30 sec Max Shoulder to Overhead @ 50%

C. 5 Rounds
Bench Press x 10 @ 55% of 1RM
Strict Pull-ups x 10

D. 4 sets @ 100%
15 Wall Balls 25/16
15 CTB
15/12 AB Cals
Rest 5-7 min

Competition 01.26.2015


A. Low hang Clean
Work to 90% for 3 singles

B. Back Squat 75% x 4 x 3 (3 sec pause in hole) add 10-20lb from last week

C. 2012 Crossfit Games Event (15 Min time cap but I’m giving you guys 20)
10 OHS 155/105
10 BJ Overs 24/20
10 Thrusters 135/95
10 Power Cleans 205/125
10 TTB
10 Burpee MU
and back…

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