Sat 11-22-14

A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90-92%
B.
Kill Cliff ECC Online Qualifier Week Three
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball Shots (20/14 lbs)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (145/100 lbs)
20 Jerks (145/100 lbs)
10 Snatches (145/100 lbs)
10 Muscle-Ups
This is Week 3 of the Kill Cliff East Coast Championship Online Qualifier. Team Invictus will be there representing, as will several Invictus athletes. This is a fun little workout that fits in to what we had planned, and it has the added benefit of being able to see where your score would stack up with those who performed the qualifier. Check out the scores here after Monday at 5:00 p.m.

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3 thoughts on “Sat 11-22-14

  1. A. 385 across
    #squirrel
    B. Gwen attempt at BW (185): 15-7(F, finished round with 5)-9
    C. 4 Rounds on the 5 minutes:
    Fast 25yd Sled Push
    10 fast burpees
    190 (0:24) – 190 (0:24) – 215 (0:26) – 215 (0:26)
    just about right for lactate training intro; slightly too much rest
    #endsquirrel

  2. A. 375 across felt awesome
    B. Did CF214 advanced workout:
    3 sets: 8-12 135# squat clean thrusters, 200m run, 15 burpees. Rest 5-6 minutes.
    2:11 (8) / 2:17 (8) / 2:14 (9)
    C. Handstand practice

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