Call Us: (509)840-0015

Competitive Fitness 09.07.15

7
Sep

Competitive Fitness 09.07.15

***We are only open 10am,and 11am Monday the 7th.***
Prep work

Prep Work
Team stretch
Workout of the Day

A.

Every 2 minutes, for 10 minutes (5 sets), of:

2 Snatch Lift Offs + Snatch

(smooth and controlled pull from the floor to the mid-patella twice, then snatch)
Build to approximately 80% over the course of the five sets.
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets), of:

Snatch x 1 rep
Suggested loading per set (by %): 80-85, 85-90, 90-95, 95+, 95+
B.

Take 15 minutes to build to a 2-RM Overhead Squat
Compare your results to August 3, 2015.
C.

Five sets for times of:

100 Double-Unders

8/6 Bar Muscle-Ups

Rest 2 minutes
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.
D.

Three sets of:

Kettlebell Skull Crushers x 10-12 reps

Rest as needed

Bamboo Bar Overhead Static Hold x 60 seconds

(Use the lightest bar possible if you do not own a Bamboo Bar. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)

Rest as needed

Towel Pull Ups x 8-10 reps @ 21X1

Rest as needed
Cool down

Mobility

Post results
Powered By Crossfit InVictus

Leave a Reply