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Competitive Fitness 02.17.15

16
Feb

Competitive Fitness 02.17.15

Schedule Update. No Olympic Lifting Class this Thursday at 5:30 pm.

We now have 38 members signed up, can we get to 50 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).

With the OPEN starting Thursday the 26th, and our goal of having over 50 members participate.  We will be needing a lot of help judging. If you take this course and help us judge,we will reimburse you the $10.(bring your certificate).  For those of you that struggle with the names of different movements this course is highly recommended. It’s only $10 and you gain a lot of knowledge and if you help us Judge we will reimburse you the $10!! Sounds like a good deal to me:).  (click here) to take the judges course.

Prep Work
Personal Mobility/Stability work 5-8 Min

Workout of the Day
A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps
(work on rhythm and movement efficiency)
L-Seated Rope Climb x 1-2 ascents
(scale to legless, or 2 standard climbs if you don’t have an L-seated climb)
V-Ups x 15-20 reps
(perform as quickly as possible)

B.
Six sets of:
Hang Snatch + Snatch
Rest as needed

Build over the course of the six sets.

C.
Complete as many round and reps as possible in 7 minutes of:
1 Muscle-Up
1 Squat Snatch (155/105 lbs)
2 Muscle-Ups
2 Squat Snatches
3 Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.

Rest exactly 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Strict Handstand Push-Ups
50 Double-Unders

(Count every 10 meters on the erg as 1 rep…so each round equals 100 reps for scoring purposes.)

Cool Down
Mobility
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1 Response

  1. Cash

    A. Just moved through the movements , did regular rope climbs since it felt too early in workout to max out shoulders !
    B. Got up to 5 snatches/ c2b or bar muscle ups
    C. 3 rounds completed

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