Wednesday 7/13

A.
5×5 Back Squat – Add weight every set. Your last set should be very close to your 5RM Back Squat.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Ball Shots

(Programming courtesy of CJ Martin – CrossFit Invictus)

Master’s

A. Same

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Knees to Elbow
14 Wall Ball Shots

Tuesday 7/12

A.
Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)

B.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups

(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed. 5 push-ups every time you drop the bar;)

(Programming courtesy of CJ Martin – CrossFit Invictus)

Master’s

A. Same

B. Same

Monday 7/11

A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)

B.
For time:
40/30 Calories of Rowing
30 Thrusters (115/75 lbs)
20 Box Jump-Overs (24″/20″)

(Programming courtesy of CJ Martin – CrossFit Invictus)

Master’s

A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (24/16 kg KBs in each hand)

B.
For time:
40/30 Calories of Rowing
30 Thrusters (75/45 lbs)
20 Box Jumps (24″/20″)