Call Us: (509) 895-5624

Competitive Fitness 10.23.15

23
Oct

Competitive Fitness 10.23.15

Prep WorkSame As GF+Barbell prep 5-8 min
Workout of the Day

A.

Every 3 minutes, for 30 minutes (10 sets):

Clean & Jerk

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 1 rep @ 80%

*Set 5 – 1 rep @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 1 rep @ 90+%

*Set 8 – 1 rep @ 90+%

*Set 9 – 1 rep @ 90+%

*Set 10 – 1 rep @ 90+%
Build to today’s heavy single.
B.

Four sets of:

Back Squat x 5.5.5.5

(rest 30 seconds between clusters of 5 reps)

Rest 3 minutes between sets
*Use the same weight for all sets; choose the heaviest load you believe you can keep for the entire volume.
C.

Every 6 minutes, for 24 minutes (4 sets):

40/30 Calories of Assault Bike

20 Chest-to-Bar Pull-Ups

10 Strict Handstand Push-Ups to 4″/2″ Deficit
Cool Down

Mobility

Post results

Powered By Crossfit InVictus

Leave a Reply