Monday 11/23

Workout of the Day
A.
Five sets of:
Push Press x 8-10 reps
Rest 45 seconds
Isometric Hold – Chin Over the Bar x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds

B.
For time:
Run 600 Meters
30 Barbell Thrusters
Run 600 Meters

 

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Friday 11/20

Workout of the Day
For Time:
1200 Meter Run or Row
100 Squats
70 Dumbbell Ground-to-Overheads
50 Burpees
1200 Meter Run or Row

Thursday 11/19

Workout of the Day
A.
Every 3 minutes, for 24 minutes (8 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts (225/155 lbs)
8 Burpee Box Jump-Overs (24″/20″)

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Wednesday 11/18

Workout of the Day
A.
20mins to find your max Clean

B.
CrossFit Open Workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders