Call Us: (509) 895-5624

Competitive Fitness 07.21.14

20
Jul

Competitive Fitness 07.21.14

A little motivation.

14-year-old C.J. Cummings, aims to break U.S. weightlifting record. He ended up breaking it with 153kg/336lb lift.

Prep Work
2X30 Table top stretch
2X30 Couch stretch

Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed

B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

C.
For time:
Row 2000 Meters

There is NO ADDITIONAL CONDITIONING this week. Please refrain from adding anything in and instead allow your body to take a week at lighter volume (but higher intensity).

Cool Down
Mobility
Post results

Powered By Crossfit InVictus

4 Responses

  1. FS Stayed light do to fridays FS was a max worked up to 275 and started snatching
    Snatching DID NOT GO WELL. hit 205 then couldn’t hit anything to save my life dropped down in weight and worked technique
    Took a few hrs to rest and got a taco supreme and felt better Snatched from blocks w/straps at 4:30. Worked up to 215 and felt way better. did a few pulls at 245 and it felt heavy so i called it good

    Rowed with JD at the 630 class. 7:19… He won lol

  2. Ken

    Front squat ended at 245 (PR)

    Snatch @ a light 135 but still a PR for me and…only 100# behind MR! I feel like this one has been a mental challenge for a long time…

    2000 cal row in 7:14. ERGH!

  3. Jonathan Douglas

    FS
    Got heavy quickly … Happy to PR however, 395, went for 405, no go.

    Was able to get my Snatch at 205 on the Saturday prior did not got for it,
    felt good at 185, pulled 205 2x, didnt get it (Ken i feel you on this one!)

    The row well … it was what it was … I went with Brendan, so take a few seconds
    off of that and thats where I was!

Leave a Reply