Prep Work
2-5 min T-spine mobility work/Rotator cuff prep
2X10 Pass throughs
2X10 BTN Push press

Workout of the Day

Three sets, not for time, of:
Sotts Press x 5 reps
Handstand Walk x 10-15 Meters
L-Sit x 45 seconds

Every two minutes, for 20 minutes (10 sets):
Snatch x 1.1.1
(rest 5-10 seconds between singles)

Minutes 1-5 – 65-70%
Minutes 6-10 – 70-75%
Minutes 11-15 – 75-80%
Minutes 16-20 – 80-85%

Focus should be entirely on speed and mechanics. Do not increase the load if either are lacking.

Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
Rest 45 seconds between legs, and 45 after
Strict Handstand Push-Ups x 6-8 reps
(perform at a deficit to which these become difficult to hold the rep range)
Rest 45-60 seconds

Five rounds for time of:
12 Burpees to Target 6″ Above Reach
12 Pull-Ups

Cool Down
Post results

Powered By Crossfit InVictus


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s