Tuesday – 6/7

A.
Four sets of:
Front-Foot Elevated Split Squat x 6-8 each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds

B.
Four sets for max reps against a 3-minute running clock of:
Run 400 Meters
Max Reps Dumbbell Man-Makers (55/35 lbs)
(push-up, power clean, push press)
Rest 2 minutes

Monday – 6/6

On a running clock, do the following “girl” WODs:

0:00 – “Helen”
3RFT:
400m Run
21 Kettlebell Swings
12 Pullups

18:00 – “Annie”
50-40-30-20-10
Double-Unders
Situps

34:00 – “Karen”
150 Wall Balls

Friday – 6/3

A.
Take 15 minutes to build to a new 1-RM Push Press

B.
“Helen”
Three Rounds for Time:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Thursday – 6/2

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.

B.
For time:
Row 1000 Meters

immediately followed by…

Five rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump-Overs

immediately followed by…

Run 800 Meters

 

(Programming courtesy of CJ Martin – CrossFit Invictus)