Crossfit Invictus
AM WORKOUT: 7:30am
Buy In:
Jump Rope 5 Minutes
Hip Mobility
Shoulder Mobility
Warmup Front Squat

WOD: Front Squat
5-5-5+
135x5   155x5   175x5   185x4

WOD2: 15-12-9
Hang Cleans (135#)
Burpees
Time: 9:36

PM WORKOUT
6p Ish
4 Sets:
Bench Press - 2-4reps x 20X1   (205#)
Rest 90 Second
Sled Pull  (Prowler + 2x45#'s)  100m (approx)
Rest 90 Seconds

WOD: AMRAP 10
10 Burpees
200m Run
10 Ring Dips
Total: 5+8 Burpees

Active rest day.

Row 2k - 8-10 min pace

Some Handstands, plus on pbars

Stretching, mobility etc

Buy In:
General Warmup
Warmup for JT

WOD1: "JT"
21-15-9
HSPU
Ring Dips
Pushups
Time:

WOD2: Team Wod
Sled Push
Tire Flip
Sandbag carry
Tire Jumps

Friday / Thursday

FRIDAY

Buy In:
General warmup
Burgener Warmup

WOD: SKILL
Snatch Balance
Worked up to 115#

WOD: 21-15-9 + 200 DU's
Wall Balls (20#)
Pullups
200m Run
End with 200 DU's
Time: 12:59

Cash Out:
100 more DU's


Invictus WOD
THURSDAY

Buy In:
General Warmup
Hip Mobility
Shoulder Mobility

WOD1: Back Squat
4 x 2-4 Reps @30X1 (Tempo)
185x4   195x3   205x2   205x2   215x2

WOD2: For Time
1000m Row
100 DU's
Time: 7:19

OLYMPIC Night at TUFF

Snatch - 1Rm
Clean & Jerk - 1 RM

Snatch-
Technique.
at 95lb, felt so smooth, good Full Snatch.
Second i went up in weight, all fell apart.

Clean and Jerk
Worked up to 185lb,
then 195lb
went to 205, failed, but caught high.
went to 215, failed on the clean, caught low, elbows hit and i failed.

AM WOD:

Buy In:  
400m Run
Hip Mobility
Shoulder Mobility
Burgener Warmup

WOD:  Overhead Squat (technique)
Sets of 3-5, working up to 95#'s

Afternoon:  2:45p
CROSSFIT INVICTUS WOD
Buy In:
400m Run
Hip Mobility
Warmup Chest

WOD1: Bench Press
5 Sets of 3-5 Rep Range
205x5   225 x 4   225x4   235x4   245x2  drop set, 155#x7
Rest 2 Minutes then. . .
WOD2: Max Rep C2B Pullups
5 sets
7/6/4/4/4
*Trying to Pause for second at top
Rest 2 Minutes then. . .
WOD3:
3 Rounds for Time
25 Hand Release Pushups
400m Run
Time: UNDER 7:30. I believe it was 7:23

Cash Out:
Some Hip/Shoulder Stretching

REST DAY
-much needed after yesterday

Maybe play with some Double Unders


BUT, lots of Stretching for sure!