Wednesday – 6/1

A.
Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press x 6-8 reps @ 2111

Use the time between sets to stretch calves and hip flexors.

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Tuesday – 5/31

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%

Build over the course of the 10 sets.

B.
Five rounds for time of:
5 Power Snatches (115/75 lbs)
10 Overhead Walking Lunges (115/75 lbs)
30 Double-Unders

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Memorial Day

5-definitive-moments-of-murph-the-most-brutal-crossfit-hero-wod-02

“Murph”

aka Body Armor

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

*with body armor or vest

Friday – 5/27

A.
Take 10-12 minutes to work on Pistols or Pistol Progressions

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)