Saturday 7/9

Open Gym 8-10a

FREE Community workout 9-10a

WOD for Orlando Fundraiser 8a – Noon
https://www.facebook.com/events/1726171547645628/

Friday 7/8

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 10 reps @ 21X1
Station 2 – Single-Arm DB Row x 6-8 reps each arm @ 21X1

B.
Three rounds for time of:
Run 400 Meters
15 Dumbbell Push Presses
15 Burpees

(Programming courtesy of CJ Martin – CrossFit Invictus)

Master’s
A.
Same

B.
Same

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