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Competitive Fitness 11.14.14

13
Nov

Competitive Fitness 11.14.14

Prep work
3 Rds
3 strict press
3 push press
3 push jerk
2X 5 jumping muscle ups
(Use low rings and work on jumping into the dip and kipping out)

Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-92%
B.
Three sets of:
185/125 lb Push Press x Max Reps @ 10X3
Rest 3 minutes
(THIS IS NOT THE SAME AS LAST WEEK. This week you will be holding the barbell overhead during the 3 second pause, and there must be no pause at the bottom position – it must be touch-n-go off the front rack and back overhead. Breath and hold for 3 second overhead before starting the next rep. Perform as many reps as possible, but terminate the set if you fall off of the tempo.)
C.
Complete as many rounds and reps as possible in 12 minutes of:
Row 300/250 Meters
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups
5 Muscle-Ups
D.
Five sets of:
Chinese Rows x 5 reps (click here)
(go as heavy as you can)
Rest 60-90 seconds
Weight Sit-Ups x 10 reps
Rest 60-90 seconds

Cool down
Mobility
Post results

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2 Responses

  1. Haines

    Prep work
    3 Rds
    3 strict press
    3 push press
    3 push jerk
    2X 5 jumping muscle ups
    (Use low rings and work on jumping into the dip and kipping out)

    Workout of the Day
    A.
    Every two minutes, for 12 minutes (6 sets):
    Front Squat + Jerk @ 90-92%
    I hit 4/6 at 245. (90%) Need to work on the punch. The squat and dip felt great. But the punch was slow on a few and I missed them because I didn’t lock out:(

    C.
    Complete as many rounds and reps as possible in 12 minutes of:
    Row 300/250 Meters
    20 Kettlebell Swings (32/24 kg)
    10 Strict Handstand Push-Ups
    5m/u

    I had trouble with m/u like usual. On the first round I finish the row, swings and hspu under 3mins, then it all fell apart on the M/U. It took me almost another 5mins to do 5 M/U:(. I finished 1rd+300m 20 kb swings and 10hspu. Had about two mins left and didn’t get any M/U on the 2nd rd.

  2. sandra

    Prep work
    3 Rds
    3 strict press
    3 push press
    3 push jerk
    2X 5 jumping muscle ups
    (Use low rings and work on jumping into the dip and kipping out)

    Workout of the Day
    A.
    Every two minutes, for 12 minutes (6 sets):
    Front Squat + Jerk because i dont have a stand i pulled from floor 125 for 6

    B.
    Three sets of:
    185/100 lb Push Press x Max Reps @ 10X3
    Rest 3 minutes
    (THIS IS NOT THE SAME AS LAST WEEK. This week you will be holding the barbell overhead during the 3 second pause, and there must be no pause at the bottom position – it must be touch-n-go off the front rack and back overhead. Breath and hold for 3 second overhead before starting the next rep. Perform as many reps as possible, but terminate the set if you fall off of the tempo.)
    D.
    Five sets of:
    Chinese Rows x 5 reps (click here)
    25lbs
    Rest 60-90 seconds
    Weight Sit-Ups x 10 reps
    Rest 60-90 seconds

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