151009 Invictus

Warm up:

5min DROMs

A: Front Squat

5 @ 65% (125)

4 @ 75% (135)

3 @ 80% (145)

2 @ 85% (160)

1 @ 90% (185)

1 @ 95% (190)

4 @ AHAP (#170)

Rest 2 min between sets

B: AMRAP12

Run 200m

12 Back Squat (135/95 - taken from the floor)

Score: 3 rounds + 200m

130102 EMOM Back Squats; Pause Front Squats

Buy in:
5 min DROMs
3 rounds of:
10 overhead squats
10 bar dips
Burgener warm-up

BB Gymnastics
1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds
110#
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds
140#

Strength
1) Back Squat:
Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
250#
Rest exactly 2 minutes.
Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)
265#
2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.
160#

Cash out:
5 min elliptical
HSPUs 3 x 5 (to step)

121224 Back Squat, Front Squat

Buy in:
6 min Airdyne
5 min DROMs

Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 85% (250#)
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds.
135# x 3; 145# x 4

Conditioning
Run 200m
9 Muscle-Ups (blue band)
9 Power Snatches 95#
Run 200m
7 Muscle-Ups (blue band)
7 Power Snatches
Run 200m
5 Muscle-Ups (blue band)
5 Power Snatches
Run 200m
For time.

Time: 9:57

Cash out:
5 min Airdyne
GHD sit-ups 2 x 15

121218 Back Squat

Buy in:
5 min elliptical
5 min DROMs
Pallof press 4 x 10 (blue band)
Pull-ups 4 EMOM for 10 min

Strength:
Back Squat 225# x 5 x 5 (last set 8 reps)
Bulgarian DB Split Squat 30# x 7 x 3
Bar dips 3 x 10

Still battling a cold so I skipped metcon.

121207 Clean & Jerk

Buy in:
500m Row

Strength:
Back Squat 5 x 1:
135-185-225-255-265

Barbell Gymnastics:
Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds. (based on 185#)
150-160-165-160-150

Cash out:
500m Row

121128 Back Squat, Front Squat

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up

BB Gymnastics
1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec.
130#
2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec.
155#

Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
235#
2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.
165#

Cash out:
5 min stationary bike

121125 Back Squat, Push Press & Prowler

Buy in:
5 min jump rope
5 min DROMs

Strength:
Off

Conditioning:
4 rounds for time of:
5 Back Squats @ 250/165# (195#)
10 KB Push Press @ 24/16kg (1 KB each hand) (35# DBs)
150′ Prowler Shuttle Push @ 165/125# (Tire push/pull 75'/75')
Time: 8:33

121114 Double Unders, HSPUs

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
back squat 1-1-1-1-1 (135-185-225-255-275)

Metcon:
7 minute AMRAP of:
50 Double-Unders
15 HSPU (scaled w/ step under head)
Score:
1 round + 50 DUs + 5 HSPU

Cash out:
1mi run
10min walk

121113 Squats, Snatch, C&J off Boxes

Buy in:
5 min stationary bike
5 min DROMs
Burgener warm-up

BB Gymnastics 
1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec.
135# (baseline)
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.
185# (baseline)

Strength
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.
250# was a guesstimate since I haven't done a 1RM HBBS. Weight seemed about right though.

2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.
175#

Metcon:
Off

120924 1RM Back Squat

Buy in:
1000m run

Strength:
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
135#
-then-

30 minutes to establish a 1RM Back Squat.
295# 305#(f)

Extremely disappointed in this effort. I am a little fatigued from yesterday's bike ride so maybe that has something to do with it, but -25# from a PR(320) is not what I expected.

120910 Back Squat

Buy in:
800 m run
Shoulder mob
Burgener Warm-up

Strength:
5X2,2,2,1,1 Back Squats @ 100% – rest 2 minutes. Notes: Percentage is based off of 3RM (265#)
Did the first set @ 265. Second set was @ 265 but failed on 2nd rep. Cut it back to 255# for the rest. Reps felt extremely heavy.

Metcon:
Every 90 seconds for 15 minutes (10 total rounds):
21 Double-Unders
7 Pullups
3 Ground to Overhead
Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.
Score: 7 rounds @ 145# (clean & push-jerk)

120822 Back Squat

Buy in:
5 min jump rope
5 min DROMs
10 OHS

Strength:
4X8 Back Squats @ 80% – rest 2 minutes.
*The Back Squats are based off of YOUR THREE REP MAX. (265)
#215 x 8 x 4

Metcon:
3 rounds for time of:
9 Front Squats 185/120# (155)
12 Strict Pullups
50 Double-Unders
Time: 16:34

DUs really slowed me down especially in the last round. Took a little over 3:30 to complete last round. Shoulders were really fatigued and I had trouble concentrating.

MFS:
1/2/4

120813 5 x 5 Strength

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups: 8-6-5-5-4
3 rounds of:
10 squats
10 push-ups
15 sit-ups

Strength 5 x 5 (heavy):
Power Cleans 95-115-135-150-160

Back Squat 135-175-205-230-250
Last rep tough

Bench Press 135-150-160-180-200
Last rep tough

Metcon:
Off

Cash out:
Preacher Curls 55# x 15 x 2
Bar Dips 2 x 12
Cable Pull-Through 7# x 15 x 2

MFS:
2/3/5

120808 Power Cleans, Back Squat & Bench Press

Buy in:
5 min DROMs
pull-ups: 7-6-5-4-4

Strength:
Power Cleans 5 x 5
95-115-135-145-155

Back Squat 5 x 5
135-175-205-225-240

Bench Press 5 x 5
135-145-155-175-195

MFS:
3/4/1

Battling a cold today so I didn't want to push it with the metcon but I had to do something.

120731 Back Squat; Front Squat, DB Swings & 400m Run

Buy in:
5 min jump rope
5 min DROMs
3 rounds of:
10 squats
10 push-ups

Strength:
EMOM for 7 minutes:
2 Back Squats @ 90% of 3RM
#240 x 2 x 7

Metcon:
3 rounds for time of:
7 Front Squats 185/120# (155#)
21 KB Swings 32/24kg (70# DB)
Run 400m
Time: 16:00

MFS:
1/2/6

120726 Back Squat; "Dirty" Thrusters, Double Unders & Burpees

Buy in:
10 min Stationary Bike @ 30/30
Pull-ups: 7-5-4-4-4
5 rounds of:
7 squats
5 bar dips
14 sit-ups

Back Squat:
1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.
Notes: Percentage is based off of 3RM (265)
240 x 3; 265 x 1; 280 x 1; 290 x 1; 280 x 1

Metcon:
3 rounds for total reps of:
2 minute AMRAP of:
5 Squat Clean to Thrusters 135/95# (#125)
25 Double-Unders
*Rest 1 minute.
1 minute AMRAP of:
Burpees
*Rest 1 minute.
Total: 144 reps

DUs were the limiting factor as usual. First round of DUs got to 23 before breaking. Last round took me 4 attempts to get 1.

Cash out:
5 min stationary bike

MFS:
1/2/2

120718 Back Squats; DB Snatch & 800m Run

Buy in:
Stationary Bike 10min @ 30/30
5 min DROMs
10 OHS
Pull-ups: 7-5-4-4-4

Strength:
5X3 Back Squats @ 90% of 3RM(265)
#240 x 3 x 5
Then rest 90 sec.

Metcon:
30 KB Snatches 24/16kg (#50DB)
Run 800m
30 KB Snatches 24/16kg (#50DB)
For time.
Time: 14:08

Cash out:
Stationary Bike 10min @ 30/30

*Switched arms ea. rep on DB snatch.

120712 Back Squats

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 6-5-4-4-3

Strength:
Back Squat:
1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of 3RM
240 x 3; 250 x 3; 265 x 1; 280 x 1 x 2

Metcon:
4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups (blue band)

2 minutes to complete:
1 ME UB Set of Front Squats @ 70%

Notes: FS are based off of 1RM FS. The athlete may begin the ME/UB set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the BB returns to the floor.
Scores:
AMRAP=299
FS=#135x38

Cash out:
5 min stationary bike

MFS:
1/2/3

120613 Crossfit Total

Buy in:
5 min stationary bike
5 min DROMs
3 x 5 pull-ups
#35 DBS x 15

Strength:
“CrossFit Total”
1RM Back Squat
1RM Shoulder Press
1RM Deadlift

BS=320(PR)
SP=165(PR)
DL=345
Score: 830

Compared to...
101018: 
Score: 670 
Shoulder Press: 125
Back Squat: 245 (PR!)
Deadlift: 300 (PR!) 
110116:
Score: N/A
Shoulder Press: 140
Back Squat: 205 (f) (knee issue)
Deadlift: 315 (PR!)

120610 Back Squat; "Helen"

Buy in:
800m run
5 min DROMs

Strength:
Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90%  (% based on 3RM)– rest 1:00-2:00 between sets
#185 x 8; #200 x 8; #225 x 5; #245 x 5

BB Gymnastics:
7X1 Clean & Jerk @ 90% – rest 60-80 sec.
#155 x 1 x 5; #165 x 1 x 2

Metcon:
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg (#55 DB)
12 Pullups
Time: 12:44 (1:02 PR!)
Compared to 110729:
13:46

MFS:
1/1/2