© 2019 Inveniam Athletics.

October 15, 2019

January 15, 2019

January 14, 2019

January 12, 2019

January 11, 2019

January 10, 2019

January 9, 2019

January 8, 2019

January 7, 2019

December 30, 2018

Please reload

Recent Posts

CrossFit Case Study

October 15, 2019

1/10
Please reload

Featured Posts

Friday: Feb 9, 2018

February 9, 2018

Warm - up 

 

5:00 Row or Bike

 

then

 

Warm up to a moderately heavy Squat Clean

 

then 

 

 3 Rounds of 

3 Chest to bar

5 Snatches @ 95/65 

Round 1: 85%, R2: 90%, R3 @100%

 

Rest 7 to 10 Minutes 

 

then

 

 

RX'ed

Prior to 8:00, complete:

3 rounds of:

  • 6 Chest to Bar Pull-ups

  • 6 Squat Snatch (M=95lbs, F=65lbs)

Then, 3 rounds of:

  • 7 Chest to Bar Pull-ups

  • 5 Squat Snatch (M=135lbs, F=95lbs)

*Prior to 12:00, complete 3 rounds of:

  • 8 Chest to Bar Pull-ups

  • 4 Squat Snatch (M=185lbs, F=135lbs)

*Prior to 16:00, complete 3 rounds of:

  • 9 Chest to Bar Pull-ups

  • 3 Squat Snatch (M=225lbs, F=155lbs)

*Prior to 20:00, complete 3 rounds of:

  • 10 Chest to Bar Pull-ups

  • 2 Squat Snatch (M=245lbs, F=175lbs)

Prior to 24:00, complete 3 rounds of:

  • 11 Chest to Bar Pull-ups

  • 1 Squat Snatch (M=265lbs, F=185lbs)

*If all reps are completed, time cap extends by 4 minutes.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Share on Facebook
Share on Twitter
Please reload

Follow Us