Oly

Prep
500m row
2X10 pass throughs
2X:60 banded squat

A. Sotts press 3X3

B. snatch balance 5X2

C. Build up to a max snatch

Advertisements

Competitive Wednesday 4-29-15

Prep Work
500M Row
2X10 Burpee Broad jump
2X10 Single bell strict press

Workout of the Day
A.
Five sets of:
Power Clean & Jerk x 1.1
(rest 10 seconds between heavy singles)
Rest as needed

B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

C.
Every three minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 90%

D.
Three sets for times:
6 Ground to Overhead (185/135 lbs)
12 Box Jumps overs (24″/20″)
24 Kettlebell Swings (32/24kg)
50 Double Unders
Rest 3 minutes

Cool Down
Mobility
Post results

Powered By Crossfit InVictus

General Fitness Wednesday 4-29-15

Prep Work
50′ Inchworm push up
2X10 Drinking Birds
2X10 Leg pumps

Strength
Dead Lift
3,3,3,2,2,2
These reps are meant to be a little bit heavier then you have been going the last few weeks. -Touch n’ Go-

WOD
3 Min AMRAP
4 Single KB Long cycle+4 OVHD Walking lunges
(Alternate after 4 lunges are completed)
Rest 2 min

3 Min AMRAP
4 KB Snatch 10R+10L
10 Burpees over your bell
Rest 2 min

2 Min AMRAP
Max american swings 70/53

Cool Down
Mobility
Post results

General fitness Tuesday 4/27/15

Prep work
400m jog
2X10 lat pull ups
2X 10 lateral lunges
If you need to work on any extra mobility before the beginning of the wod take a few min and address it as much as needed

Wod
A
4 Rds for quality

Lvl one
400 m run
15 wall ball shots
10 pull ups
Rest 90 seconds

Lvl two
400 m run
15 thrusters 75/55
5/3 muscle ups
Rest 90 seconds

The goal is to go unbroken on as much as possible

Rest 5 as much as needed then complete

3X500M row try and keep a challenging pace for each set. There is no specified rest time.

Cool down
Mobility
Post results