http://brosandbettyscompetition.wordpress.com/2014/04/21/indroducing-benicia-crossfits-first-competition/
Barbell
6x2 1st pull + pause + HS at 70% (go heavier than last week), rest 60
*reset after the HS
HBBS
5x5 at 90% of 5RM weight (base off 5RM or 93% of 3RM, whichever is heavier)
Strength
1a) 4X5 Weighted Strict Pull-ups – heaviest possible, rest 60 sec.
1b) 4X3 Push Press – heaviest possible, rest 60 sec.
Cond:
10 rounds1 legless rope climb
200' spring
Barbell- 90#
ReplyDeleteHBBS- 200# and i wanted to puke after it was so heavy. haha!!
Strength
1a) Bodyweight
1b) 110#
Jigsaw:
Back Squat (based on 90% of your 1 rep max)
5 reps @50%, 5 reps @60%, 5 reps @70%
110-140-155
Every :30 seconds alternating for 6 min
3 Strict handstand push-ups
Plank hold
Every :30 seconds alteranting for 6 minutes
5 Strict pull-ups
Side plank hold
Every :30 seconds for 6 minutes
6 plate burpee (25#/15#)
Wall squat
Finisher:
4 Rounds
10 Side bends 44# KB each side
20 butterfly ab mat sit ups
HBBS: 103#!!!!!!!
ReplyDeleteHS: 70#!!!
Pullups: BW
Push Press: 83#
snatch: 155x4, 165x2
ReplyDeleteHBBS: 285x5
Strength:
a) pullup - 53
b) push press - 205, 215, 225, 230 (2,f)
cond: 6:54