September 16, 2015 – Competition

PROGRAM NOTE – This week we will be doing some testing to get baseline data to utilize in our next and final full cycle of 2015. Please give your full effort in each of these testing sessions and be sure to report your scores. The next cycle’s emphasis will be heavily influenced on what we see in the testing results this week. Thank you!

Workout of the Day
A.
Every 2 minutes, for 12 minutes (6 sets) of:
2-Position Snatch @ 70-80%
(high hang and then 2 inches below the knee – pause for two seconds in each position, and 2 seconds in the receiving position of each snatch)

B.
Every 3 minutes, for 15 minutes (5 sets) of:
Hang Clean + Power Clean + Power Jerk + Jerk @ 70-80% of C&J

C.
“Khufu”
For time:
10 Power Cleans (205/145 lbs)
20 Strict Handstand Push-Ups
30 Alternating Dumbbell Snatch (75/55 lbs)
40 Wall Ball Shots (20/14 lbs)
50 Calorie Row
40 Wall Ball Shots (20/14 lbs)
30 Alternating Dumbbell Snatch (75/55 lbs)
20 Strict Handstand Push-Ups
10 Power Cleans (205/145 lbs)

D.
Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6 reps @ 20X1
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed
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We are pleased to announce our next Invictus Athletes’ Camp! Camp will be held October 23-25 at Behemoth CrossFit in Houston, TX. Please click here for more information and to register.

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