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)

Friday 2/12

Skill:
10 mins
practice 5 perfect hollow body kips + 1 pull-up; if you have pull-ups you may do chest to bars; if you have c2b, you may do bar mu’s

Lifting:
snatch grip behind the neck strict press 5×5 HAP

WOD:
For time:
9 bar muscle-ups
21 push jerks 115/85
7 bar muscle-ups
15 push jerks
5 bar muscle-ups
9 push jerks
**athlete may do banded bar mu’s if they can do them; if not strict pull-ups are the only other modification