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Competitive Fitness 6.24.15

24
Jun

Competitive Fitness 6.24.15

Prep WorkPersonal mobility 5-8 min
Workout of the Day

A.

Every 2 minutes, for 16 minutes (8 sets):

3-Position Clean

(high hang, mid-thigh, and then from the floor)
Build over the course of the eight sets.
B.

Every minute, on the minute…

Back Squat

*Set 1 – 40% x 1 rep

*Set 2 – 50% x 1 rep

*Set 3 – 60% x 1 rep

*Set 4 – 70% x 1 rep

*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep

*Set 8 – 95% x 1 rep
C.

Four sets for times of:

100 Double-Unders

10 Front Squats (205/145 lbs)

20 Chest-to-Bar Pull-Ups

Rest 4 minutes
D.

Three sets of:

Dimmels x 12 reps @ 50-60% of 1-RM Deadlift

Rest as needed

Banded March + Weighted Anterior Loading x 2:30

Rest as needed
*Anterior Loading Meaning a Heavy Sandbag/DBall/Medicine Ball
Cool Down

Mobility

Post results
POwered By Crossfit InVictus

2 Responses

  1. Jonathan.

    Need to keep logging here so I don’t have my numbers all over the place.

    A] Clean complex – no misses, however ended up doing all cycles, not too well with the barbell cycling as yet. Work in progress.

    195-205-225-225-235-255-260-225 (technique) … filmed myself, got back into some bad habits.

    B] Back Squat EMOM
    200-255-305-355 …then…E2M 425-440-476 (happy to hit this). the first five sets were within the time limit. The last one needed a few extra minutes. failed last week.

    C] Only did two rounds, I liked the combination, happy to hit 81 double unders straight in second set. all FS unbroken

    D] this one interesting, got one round complete when Marcos set things up. definitely felt hip being pulled down and some tightness in my lower back. I want to do it again.

  2. HeatherD

    Did July 24 today (July 25).
    Cleans: worked up to 90 lbs
    BS: worked up to 130
    4 sets for time:
    7:40
    8:04
    7:35
    7:57

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