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Competitive Fitness 10.19.15

19
Oct

Competitive Fitness 10.19.15

Prep Work5 Min :30 on :30 off Row (Effort should increase each set)

2X10 PVC Pass throughs

2X6 YTW-Rings
Workout of the Day

A.

Every 2 minutes, for 8 minutes (4 sets):

Drop Snatch x 2 reps
Build over the course of the four sets, but focus more on speed and stability than load used.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):

Snatch Balance x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):

Snatch Balance x 1 rep
Build to today’s heavy.
Followed by…
Six sets of:

Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch

(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)

Rest 2 minutes between sets
Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.
B.

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

Push Press x 6 reps
Aim for three heavy work sets. Goal is to be 3-5% heavier than last week.
C.

Three sets of:

Strict Handstand Push Ups x 10-12 reps

(if 10-12 reps are easily achieved, add a deficit to make this rep range challenging)

Rest 30 seconds

Strict Pull-Ups x 15 reps @ 2011

(if this is easily achieved, add weight to make this rep range challenging)

Rest 30 seconds
Rest 60 seconds and then . . .
Three sets of:

Weighted Stationary Dips x 8-10 reps

(DO NOT substitute this with weighted ring dips. If you don’t have a place to do stationary dips then substitute this with unweighted ring dips x 15 reps @ 20X2)

Rest 30 seconds

Supinated-Grip Bent-Over Barbell Rows x 8-10 reps @ 2111

Rest 30 seconds
Cool Down

Mobility

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D.

Six sets for times of:

Row 350 Meters

Rest 3 minutes
These are all out maximal efforts. Aim is to acheive maximum heart rate.

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