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Competitive Fitness 12.06.13


Competitive Fitness 12.06.13

Prep Work:
3 rds
10 Good mornings
10 Behind the neck push press
10 OVHD squats

Olympic Lifting:
10 min EMOM Power Snatch x 3 reps
Build the load over the course of the 10 sets. Start light, last 2-3 sets should be “heavy” for the triple. All snatches must be received above parallel.

Work Sets:
5 rds of
Close-Grip Bench Press x 5-6 reps (Moderate weight)
Rest 90 seconds
Toes to Bar x 12-15 reps Unbroken if possible
Rest 90 seconds
3 rds of
Ring dips 8-10 reps @ 20X2
Rest 90 seconds
10 Good Mornings 45/35
Rest 90 seconds

3 rds for max calories
60 Seconds of AirDyne
Rest 60 seconds

Cool Down:

*** Please post results to the “Leave a Reply ” section***

5 Responses

  1. T

    Oly – 35,35,40,45,50,60,65,70,75,
    Work set- bench 65,85,90,90,90
    T2b 8,10,10,8+2, 10
    Ring dips with green band hard as heck my shoulders were burnt!!!!!
    Airdyne – 52 calories

  2. BoomBoom

    Olympic- 65,95,115,125,135,155
    5Rd WOD- 135,155,175,185,195(3,1,1, Reps on last set) 15 toes to bar for four rounds, then 10 on 5th round, but got back on bar to get last five.
    3Rd WOD- 8,8,8 Ring tempo dips and 10,10,10 good mornings.

  3. Marcos

    Prep work was good.. Got me warmed up.

    Oly: got up to 185 and failed my 3rd rep.

    Bench and T2b got 205 for the last two but my elbows starting flaring.. 12 t2b all 5 rounds

    Doing this rest this evening

  4. Tasha M

    Olympic- 45. I have a really hard time with this. What’s the name? ;} Bench got up to 70#, and toes to bar, getting closer and closer to the bar! Used green band for ring dips and 35# for good mornings.

  5. Sarah H

    Muscle aches- loven it- that’s got to mean something’s work’en! Power snatch mostly 45- did a 50- but really working on form/ bench got up to 55- can’t even remember the last time I benched – first set my arms just have out- no toes to bar- but feel it coming on- used green band for dips and 35 for good mornings/ I like 60sec air dyne vs. 50 cal any day- learning to love the air dyne again! Stay warm!

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