Thursday 11/5

Workout of the Day
A.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds

B.
Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)

Wednesday 11/4

Workout of the Day
A.
Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes

B.
Four sets for times of:
100 Double-Unders
30 Kettlebell Swings
20 Box Jumps
Rest 2 minutes

Tuesday 11/3

Workout of the Day
A.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1
Rest 2-3 minutes

If you achieve 5 successful reps, increase the load in the next set.

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Monday 11/2

Workout of the Day
A.
Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then…

B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-3 reps @ 30X1

C.
Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of four sets.