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Competitive Fitness 07.29.14

28
Jul

Competitive Fitness 07.29.14

Prep Work
3 Rds
(75/55)
5 Clean Grip DL
5 Hang Power clean
5 Front squat

**TRANSITION WEEK – Next cycle starts Monday, August 4, 2014.**
Workout of the Day
A.
Every minute, on the minute, for 15 minutes:
Power Clean x 2 reps

Go as heavy as possible…goal is max weight lifted over the course of the 15 minutes.

B.
“CrossFit Games 2014 – 21-15-9 Complex”
For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

PROGRAMMING NOTE – This is a transition week. Please use it to get yourself 100% mentally and physically recovered and reinvigorated to begin the first official training cycle of the 2015 CrossFit Games season.

Cool Down
Mobility
Post results

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2 Responses

  1. sandra

    Every min OH squat
    45×5
    65×5
    75×5
    Every 2min
    95×3
    105×3
    Every 2 min
    110×1
    115×1
    120×1 new pr
    Used a narrower grip not snatch grip push weight up off front rack not behind my back. Shoulder wass happier this way

    Bike 30min

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