Friday – 5/20

A.
Every two minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk

Build to today’s heaviest set.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.

C.
Three sets for times of:
Run 800 Meters
100 Double-Unders
10 Thrusters (175/115 lbs)
Rest 3 minutes

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Thursday – 5/19

A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3011
Rest 45 seconds between legs, 45 before moving on
Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0
Rest 45 seconds

B.
For time:
75 Double Unders
50 Wall Ball Shots (20/14 lbs)
25 Burpees
50 Wall Balls (20/14 lbs)
75 Double Unders

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Wednesday – 5/18

A.
Every 90 seconds, for 12 minutes (8 sets):
4-Stop Halting Clean Deadlift + Hang Clean
(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the eight sets.

B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (205/135 lbs)
1 Front Squat (205/135 lbs)
1 Shoulder to Overhead (205/135 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Tuesday – 5/17

A.
Four sets of:
Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each @ 2012
Rest 2 minutes

B.
Three sets of:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)