Competitive Friday 10-31-14

Prep Work

2 Rds
3X Snatch pulls
3X High pulls
3X Muscle snatch
3X OHS
3X Snatch drops
3X Full snatch
*Similar to a Burgener WU, focus on your speed with the bar and being tight on your positions.

Workout of the Day
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat

Build over the course of the six sets. Try to exceed last week’s loads.

B.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Run 800 Meters
2 Legless Rope Climbs (15′)
10 Strict Handstand Push-Ups
15 Ring Dips
20 Burpees Box Jump-Overs (24″/20″)

The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of rest per round, please scale the reps or distances so that you get a bit of rest.

Cool Down
Mobility
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Competitive Wednesday 10-29-14

Prep Work
2X 5 Reverse toe touches in each direction- Neutral, Out, In.
3 Rds (45/35)
5 Strict press
5 Push press
5 Split jerk

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 90-95%
*Sets 9-10 – 1 rep @ 101-105%

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

D.
Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

(Compare results to September 24, 2014.)

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Mobility
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General Fitness Wednesday 10-29-14

Prep Work
3 Rds
5 Snatch Grip DL
5 Power snatch
5 OHS

Oly
5 Attempts to work up to a heavy complex
Power snatch, Full snatch, +2 OHS

WOD
Level One

As Far as you can in 10 min
1 Pull up+1 Full snatch
2 Pull ups+2 Full snatches
etc…

Level Two
As far as you can in 10 min
1 Muscle up + 1 Full snatch + 1 Strict HSPU
2 Muscle ups + 2 Full snatches + 2 Strict HSPU
etc…

ACC Work
6X:20 Hollow rock

Cool Down
Mobility
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Competitive Tuesday 10-28-14

Prep Work
2X:30 Table top stretch
2X:30 Air squat hold w/KB
2X:30 Couch stretch

Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 rep @ 95-102%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 2 reps @ 95-102%
*Set 6 – 1 rep @ 105+%
Rest 2 minutes between sets

Work from the 1-RM established before September 22, even if you hit a new PR last week.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%

C.
Every 3 minutes, for 24 minutes (8 sets):
Run 400 Meters
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)

Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

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General Fitness 10-28-14

Prep Work
3 Min Jump rope work
Practice your Singles, Doubles, and speed on these. See how fast and slow you can move the rope

2X:30 Pretzel stretch
2X:30 Partner assisted hip stretch

WOD
Part A
Max unbroken wall balls-2 Attempts combined together for score 1 Min Of rest in between

Part B
5 Min of Burpees
Goal is to keep moving and not stop. However fast you go is up to you

Part C
1K Row for time

Optional
Max unbroken Double Unders
As many attempts as you choose. We will be doing some “Jumping” movements Wednesday

Cool Down
Mobility
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