Call Us: (509) 895-5624

Competitive Fitness 10.26.15

26
Oct

Competitive Fitness 10.26.15

Prep WorkSame as GF+2X10 Wall facing squats

Workout of the Day

A.

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch + Hang Snatch @ 60%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch + Snatch @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):

Snatch High Pull + Snatch @ 80%
B.

Every 3 minutes, for 9 minutes (3 sets) of:

Push Press x 6 reps
Goal is to use last week’s top weight for all three sets.
C.

Three sets for max reps of:

60 Seconds of Strict Handstand Push-Ups

60 Seconds of Supinated-Grip Strict Pull-Ups
immediately followed by…
Three sets for max reps of:

60 Seconds of Stationary Dips

60 Seconds of Bent-Over Barbell Row (65/45 lbs)
Compare results to September 21, 2015.
D.

Every 3 minutes, for 24 minutes (8 sets), for max calories:

45 seconds of Air Dyne Bike

Rest the remainder of the 3-minute period.

**These are all out maximal efforts. Aim is to acheive maximum heart rate.
Cool Down

Mobility

Post results
Powered By Crossfit InVictus

Leave a Reply