Competitive Wednesday 5-6-15

Prep Work
Personal Mobility 5-8 min

Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

B.
Every two minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)

*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

C.
Three sets of:
Romanian Deadlift x 4-6 reps @ 4011
Rest as needed

Use straps for these!

D.
For time:
100 Double Unders
50 Wallball Shots (30/20 lb.)
40 Chest-to-Bar Pull-Ups
30 Burpees
20 Kettlebell Swings (32/24kg)

Cool Down
Mobility
Post results

Powered By Crossfit InVictus

Advertisements

Leave a Reply

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

WordPress.com Logo

You are commenting using your WordPress.com 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 )

Google+ photo

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

Connecting to %s