Call Us: (509) 895-5624

Competitive Fitness 06.06.14

5
Jun

Competitive Fitness 06.06.14

Prep work
3×7-10 lunge single bell strict press each side
3×10 lat pulls

Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds
B.
Perform each set for time of:
Snatch x 5 reps
Rest 2-3 minutes
*Set 1 – 115-135/75-95 lbs
*Set 2 – 135-155/85-105 lbs
*Set 3 – 155-175/105-125 lbs
*Set 4 – 185-205/125-135 lbs
C.
Six rounds for time of:
6 Power Cleans (225/155 lb.)
6 Bar Muscle-Ups
6 Handstand Push-Ups to 6″/4″ Deficit

Cool down
Mobility
Post results

Powered by CrossFit InVictus

5 Responses

  1. Ja

    Did the pre work. I like the lat pulls.
    A. Only did two rounds. Ring rows, headstand hold.
    B. Snatches
    75/85/95/105 power snatch the first two sets unbroken. The last two took me a bit longer. Did one at a time.
    D. Power cleans at 115lb. I tried 125 so I thought it was. It was actually 135 and it wasn’t happing. didn’t bother going at 125 b/c I though I had. My math was a little off. Took me a 17:21ish I think. Did ring rowns and dips for the muscles ups. It’s hard to push yourself early morning. Totally feels like I’m not being very productive. I know can do more weight but not having enough time to recover between sets makes a big difference.

  2. sandra

    3×7-10 lunge single bell strict press each side
    3×10 lat pulls kb with pink tape

    Workout of the Day
    A.
    Three sets, not for time, of:
    Muscle-Ups x 3- attempted lost them again!
    Handstand Walk x 20 Meters getting better at holding neutral spine and walking 3-4 steps
    L-Sit x 30-45 seconds using black pvc pipes
    B.
    Perform each set for time of:
    Snatch x 5 reps
    Rest 2-3 minutes
    *Set 1 – 65 lbs
    *Set 2 – 70lbs
    *Set 3 – 85lbs
    *Set 4 – 95 lbs
    C.
    Six rounds for time of:
    6 Power Cleans (115lb.)
    6 Bar Muscle-Ups I did chest to bar and ring dips
    6 Handstand Push-Ups to 6″/4″ Deficit. Not deficit 1st round ii did hspu with my feet up on a bench,2nd rnd hspu onto 2 abd mats up against the wall, 3 4 5 and 6th rnd used only one mat. 20::24 time

  3. Ken

    Warm up was good, everything went downhill from there. Body felt spent. One of those days…
    I don’t think I completed a single set A-C. Looking forward to next week.

  4. A. Transitions, handstands, knee up holds.

    B. Snatch: 75, 85, 105, 115

    C. 18:46, Felt totally spent afterwards. 125lb cleans, assisted pull-ups, double KB strict presses 35lbs.

    The cleans hurt, bad. Pull-ups felt ok, strict presses were good until the last round, last one was a fight but I kept it strict.

  5. Prep work
    Done
    Workout of the Day
    A.
    Three sets, not for time, of:
    Muscle-Ups x 3-8 reps—6,8,7. These are feeling better
    Handstand Walk x Did 50 feet each round
    L-Sit x 30-45 seconds= Did 15 sec each round going for 20 next… legs fully extended on the paralletes
    B.
    Perform each set for time of:
    Snatch x 5 reps
    Rest 2-3 minutes
    *Set 1 – 115-
    *Set 2 – 135
    *Set 3 – 155
    *Set 4 – 185
    23 sec for all of them except 185. I got 2:36. Wheels feel off.

    C.
    Six rounds for time of:
    6 Power Cleans (225/155 lb.)
    6 Bar Muscle-Ups
    6 Handstand Push-Ups to 6″/4″ Deficit
    This was mentally Challenging. Used 225…Did singles the whole time.
    Bar muscle ups unbroken(surprise)
    Forgot to set up the deficit so did strict for the 1st 4 rounds then Clint set up his station so did defect for the last 2 rounds. Kipped the last 2 rounds.

    Total time was 16:40

Leave a Reply