Thursday 7/7

A.
For time:
Run 1200 Meters
40 Alternating Dumbbell Snatches (55/35 lbs)
40 Toes to Bar
Run 800 Meters
20 Alternating Dumbbell Snatches
20 Toes to Bar
Run 400 Meters
10 Alternating Dumbbell Snatches
10 Toes to Bar

B.
Two sets of:
Landmine Rows x 6-8 reps
Rest as needed

(Programming courtesy of CJ Martin – CrossFit Invictus)

Master’s
A.
For time:
Run 800 Meters
40 Alternating Dumbbell Snatches (35/26 lbs)
40 Knees to Elbow
Run 400 Meters
20 Alternating Dumbbell Snatches
20 Knees to Elbow
Run 200 Meters
10 Alternating Dumbbell Snatches
10 Knees to Elbow

B.
Same

Wednesday 7/6

A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Set 1 – 3 reps @ 50-60%
*Set 2 – 3 reps @ 60-70%
*Set 3 – 2 reps @ 70-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 1 rep @ 80-85%
*Sets 6-8 – 1 rep @ 85-90%
(focus on perfect footwork and mechanics)

B.
Three rounds for time of:
Run 400 Meters
15 Push Presses (135/95 lbs)
15 Burpees Over the Barbell

(Programming courtesy of CJ Martin – CrossFit Invictus)

Master’s
A.
Same

B.
Three rounds for time of:
Run 400 Meters
15 Push Presses (95/65 lbs)
15 Bar Facing Burpees

Tuesday 7/5

A.
Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 4 reps @ 50-60%
*Set 2 – 4 reps @ 60-65%
*Set 3 – 3 reps @ 65-70%
*Set 4 – 3 reps @ 70-75%
*Set 5 – 2 reps @ 75-80%
*Set 6 – 2 reps @ 80-85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – Test 5-RM

B.
For time:
Row 1000 Meters
40 Chest-to-Bar Pull-Ups
30 Strict Handstand Push-Ups

(Programming courtesy of CJ Martin – CrossFit Invictus)