We are so very proud to cheer on our very own Crystal Riggs as she competes in the 2016 USA Weightlifting National Championships this weekend in Salt Lake City, Utah. Please follow our social media accounts on Facebook, Instagram, and Twitter for all the latest news on Crystal throughout the weekend. We will be posting the link for all to watch her lift live, as well as the platform she will be on. Please wish Crystal, Coach Mike, and Butch luck when you see them. Go Precision Barbell!!
WARM UP:
500 M. Row
3 Rounds
10 Pass Through’s
10 Good Mornings
10 OHS
Then:
Mobilize Hips & Shoulders
SKILL: (Blood Lactate Threshold High Intensity & Gymnastic Efficiency Test)
Everyone = 1 Max Effort 400 M. Run
Adv. / Int. = 1 Max Effort Set of Bar Muscle Ups
Scaled = 1 Max Effort Front Plank Hold
WOD: (Oxidative – Skill Test)
Advanced
“REGIONAL NATE”
AMRAP 20
4 Strit Muscle Ups
7 Strict HSPU
12 KB Snatch (70/53)
*Alternate every 6 reps.
Intermediate
“MARY”
AMRAP 20
5 HSPU
10 Alt. Pistols
15 Pull Ups
Scaled
“CINDY”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
If you Cannot do pull ups well. Then Please do:
AMRAP 20
5 Push Ups
10 Sit Ups
15 Air Squats
*NO SCALING ALLOWED ON ANY OPTION.
POST WOD:
Roll & Stretch
