Crossfit A´la Invictus

2012-07-23
Uppvärmning 10 min cykel, motstånd 6
Stretch 10 min



WOD
A.
Six sets of:
3-Position Snatch
(floor, mid-thigh, then high hang)
Rest 2 minutes
35kg-40kg-45kg-50kg-55kg-60kg (fail on High Hang
B.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.
30kg-40kg-45kg-50kg-50kg-50kg-40kg, taking it easy due to shoulder pain.
C.
Four sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds
15/6, 13/4, 14/5, 12/4reps
D.
For time:
Row 500 Meters
50 Kettlebell Swings (32/24 kg)
30 Chest-to-Bar Pull-Ups
Row 500 Meters
Time: 9:19 min