Call Us: (509)840-0015

Competitive Fitness 11.11.14

10
Nov

Competitive Fitness 11.11.14

Thank you Veterans for serving.  This video show’s what many of our Veterans give up to protect this country.

 

Prep Work
3 Rds
5 Snatch grip DL
5 Muscle snatch
5 OHS

Workout of the Day
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position
*Sets 3-4 – 80% with a 2-3 second pause in receiving position
*Sets 5-6 – 85%
*Sets 7-8 – 90%

B.
Three Wise Men Tribute Workout (click here)
“Ben”

Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches (Elite = 185/125 lbs; RX = 135/95 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs; RX = 135/95 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”)
30 Wall Ball Shots (Elite & RX = 20/14 lbs)

C.
Four sets of:
Seated Overhead Dumbbell Press x 6-8 reps @ 2011
Rest as needed
Chinese Planks x 60 seconds
Rest as needed

Cool Down
Mobility
Post results

Powered By Crossfit InVictus

Leave a Reply