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Competitive Fitness 10.09.15

9
Oct

Competitive Fitness 10.09.15

Prep Work5 min airdyne/row for calories

5 min roll out stretch any tight areas
Workout of the Day

A.

Every minute, on the minute, for 5 minutes:

Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 6 minutes (3 sets):

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep
B.

Build to 90% of your 1-RM Clean & Jerk, and then…
Every minute, on the minute, for 6 minutes:

2-3 Clean & Jerks @ 85% of your 1-RM
If you completed the 10 reps at 85% in under 5 minutes last week, aim to perform 3 clean & jerks this week. If you were over 5 minutes last week, stick with two reps on the minute.
C.

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

Back Squat x 5 reps @ 85% of 1-RM
D.

Against a 6-minute running clock, perform the following:

50 Calories of Assault Bike

25 Chest-to-Bar Pull-Ups

Assault Bike for Max Calories
Rest 4 minutes between sets, and perform a total of three sets (26 minutes total time). Note the number of calories achieved each set.
Cool Down

Mobility

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