Feel Good For 1

Oct 19th, 2013

Category: Competitor

Feel Good For 1

Shins vertical. Hips back. Shoulders over bar.

Shins vertical. Hips back. Shoulders over bar.

Competitor class will start at 7:30am this am.  The box will open at 7:15.  The gym is going to close promptly at 9:00am for the scavenger hunt.  If you are participating in the Scavenger Hunt please meet at Park St. at 9:30am.  There is no Open Gym from 9 to noon, so please plan to stay on time with the class. There will be open gym from 12pm until 3pm.

Warm-up
Row 1000m
with an empty barbell:
5 Split Jerks
5 Muscle Snatch
5 OHS
5 Snatch Balances
5 Drop Snatches
5 High Hang Squat Snatches
5 mid Hang Squat Snatches
5 Low Hang Squat Snatches
5 Split Jerks

OLY

20 minutes to work up to a heavy Squat Snatch

20 minutes to work up to a heavy Clean & Jerk

*these don’t have to be 1RMs – work up to a heavy 1 rep for the day. If you are feeling good go for a 1RM

WOD – 15 minute cap
5-4-3-2-1
Muscle ups
Box Jumps 40/30
Rope climbs
Double unders x 20

Regional – 36/28
Open – 30/24; ring dips for MuUps and Rope climbs -3-2-1-1-1

DISCUSSION 2 Comments

  1. Gillian 10/19/2013 at 4:35 pm

    Warm up: done
    Snatch: 100# pr! 🙂
    C&j: 145
    Wod 12:07 at open reps and red band on ring dips

  2. Gillian 10/19/2013 at 4:35 pm

    Warm up: done
    Snatch: 100# pr! 🙂
    C&j: 145
    Wod 12:07 at open reps and red band on ring dips