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Competitive Fitness 07.22.15

22
Jul

Competitive Fitness 07.22.15

Workout of the DayA.

Every two minutes, for 20 minutes (10 sets):

Clean x 1 rep

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

B.

Every minute, on the minute…

Back Squat

*Set 1 – 40% x 1 rep

*Set 2 – 50% x 1 rep

*Set 3 – 60% x 1 rep

*Set 4 – 70% x 1 rep

*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…

*Sets 6-8 – 85% x 3 reps

C.

Complete as many rounds as possible in 6 minutes:

10 Burpee Box Jump-Overs (24″/20″)

15 Deadlifts (225/155 lbs)

20 Pull-Ups

25 Wall Ball Shots (30/20 lbs)

30 Double-Unders

Rest 4 minutes, and then repeat.

Note rounds and reps for both sets separately.

Compare results to June 10, 2015.

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Programming Note – We will test out your back squat on Friday, and then play with some of the Games workouts on Friday and Saturday for all of you who couldn’t make it out to watch the CrossFit Games live.

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