A.
Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds after each leg
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 Seconds
Strict Chest-to-Bar Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds

B.
For time:
40 Wall Ball Shots
20 Box Jump-Up and Step Downs
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs

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Andy Hintz
Andy Hintz
February 14, 2018 6:20 am

A. Bulgarian 2X10, 20lb medicine ball, chest to bar strict
B. Did thrusters since didn’t have a wall ball, with 25lb dumbbells = 8:51

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Michele Vieux
February 14, 2018 7:45 am
Reply to  Andy Hintz

Good call with the thrusters! Nice work today!

Bartłomiej Przybylski
Bartłomiej Przybylski
February 14, 2018 12:12 am

A. Good work! Bulgarian wiith 2×16, medicine ball 20 lbs, strict c2b with rubber gum.
B. 6:07

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Michele Vieux
February 14, 2018 7:44 am

Love that you chose the Bulgarian Split Squats today! Great Job on B as well!!

nicola nucci
nicola nucci
February 14, 2018 12:03 am

Hi, i’m new in the blog. Can you tell me what means @3011 and @2111?
Thanks!!!

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Michele Vieux
February 14, 2018 7:44 am
Reply to  nicola nucci

Hi Nicola and welcome! Those numbers after the @ sign are the tempo in which we want you to perform the movement. For the BSS, it should take you 3 seconds to move from top to the bottom position. For the pull-ups, it means a 1-second chin-over-bar hold and a 2-second descent.

Here is an article with a complete description of what each number means and why we use tempo:
https://www.crossfitinvictus.com/blog/what-does-30×0-mean/

nicola nucci
nicola nucci
February 14, 2018 8:00 am
Reply to  Michele Vieux

Thank you very much Michele!??

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