Call Us: (509)840-0015

Competitive Fitness 09.04.14

4
Sep

Competitive Fitness 09.04.14

Prep Work2X30

Table top stretch

Couch stretch

Lat stretch
Workout of the Day

A.

Every 2 minutes, for 12 minutes (6 sets):

Front Squat + Jerk @ 90-100% of 1-RM Clean & Jerk
B.

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – Max reps @ 75%

Rest 2-3 minutes
C.

Every 5 minutes, for 15 minutes (3 sets), for times:

40 Calories of Assault Bike
Go hard each set!
D.

For Time:

30 Bench Press

30 Strict Handstand Push-Ups

30 Strict Supinated-Grip Pull-Ups
Males = Bodyweight Bench Press

Females = Bodyweight x .7 Bench Press
Cool Down

Mobility

Post results
Powered By Crossfit InVictus

Leave a Reply