150910 Invictus

Warm up:
5 min DROMs
2 min Airdyne

A: E4M32 (8 sets)
250m row (1min Airdyne)
5 Power Cleans (#115)
10 Ground to Overhead (#115)

150714 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: E2M10 (5 sets)
5 KB Clean & Press ea. side (#55)

B: EMOM15
3 Ground to overhead (#95)
6 Burpees over the bar

If you fail to complete the round in the minute, finish all reps and sit out for the remainder of the minute. Restart at the top of the following minute.

C: E2M10 (5 sets)
100m farmer carry AHAP (#55/#60)

150622 Invictus

Warm up:
5 min DROMs

A: Jerk work up to 135# x 3

B: 3 sets for max reps:
:60 GTO @115# (6 | 8 | 8)
:60 box jumps (12 | 15 | 15)

150524 Invictus

Warm up:
5 min DROMs
2 min jump rope
1 x 10 banded crossovers


CrossFit Games Open 15.1 - Scaled Division
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85/55 lbs)
5 snatches*(85/55 lbs)
*ground-to-overhead allowed When the clock hits 9:00…
Score: 2 rounds + 15 + 10 

Against a 6-minute running clock, find your 1-RM Clean and Jerk
165#

Then...
3mi training run

Then...
200m 65/55 farmers carries

150418 Invictus

Warm up:
5 min DROMs
Burgener warm up

A: E2MOM20 (10 sets)
Clean: work up to 1 RM (200#)

B: AMRAP10
- 5 GTO @ 145#
-10 Burpees over the bar
-15 Strict pull-ups (chin-ups)
Score: 2 rounds + 4 GTO

150324 Invictus

Warm up:
5 min DROMs
3 x 8 box jumps

A: E2MOM 4 10
Back Squat
5 x 120
5 x 140
3 x 160
2 x 180
2 x 205

Then E2M4 4
Squat 5 x 200

B: 2 sets of:
3 min AMRAP
10 GTO (95)
10 Overhead squats (95)
10 Burpees
Rest 3 min
Scores:
1: 10-10-9
2: 10-10-10-2

150210 Invictus

Warm up:

5 min DROMs

2 min jump rope

2 x 5 24" box jumps

A. Front Squat E2MOM412 and work to daily double or triple

185# x 2

B. For reps:

for 5 min, 1:1 work:rest;

5 GTO @ 95# (30 reps)

Rest 3 min

For 5 min, 1:1 work:rest;

15 wall balls (75 reps)

C. E2M46

DB rows 10-12/arm tempo: 2110

55# a couple rounds @35# for right arm

141220 Invictus

Warm up:
5 min DROMs

A:
4 sets of:
Ground to overhead 3 x 5 @ 95# (muscle snatch)

B:
9 min AMRAP
3 power cleans @ 125#
6 tall box jumps (30")
9 push ups
Score: 4 rounds

141202

Warm up:
 5 min DROMs

A.
Three sets, not for time, of:
Alternating Pistols x 6-10 reps
Bottom’s Up Kettlebell Walk x 100′ each arm
Pull-Ups x 10 OR
Muscle-Ups x 3-5 reps

B.
Three rounds for time of:
10 Ground to Overhead (135/95 lbs) 95#
400 Meter Run

Time: 13:58

140513 Outlaw Power Shoulder Press 3-3-3+

Warm up:
5 min DROMs

Power:
Mid Hang Power Snatch 3RM (125#)
Shoulder Press 3-3-3+
125-140(6)

Accessory:
1A) 3 x ME Pull-ups, rest :90 7-7-6
1B) 3 x 10 Weighted Sit-up, rest :90 15#-15#-25#

Conditioning:
10 min AMRAP
200' (50' x 4) Shuttle Run
20 DB Ground to Overhead 50/35# (35#)
50' Handstand Walk (50 shoulder taps)
20 DB Burpee 20" Box Overs 50/35# (35#-17 reps)

140302 5/3/1 Shoulder Press (deload)

C1W4D1

Warm up:
5 min Airdyne
5 min DROMs
GHR sit-ups 3 x 10

Strength:
Shoulder Press 5-5-5
5 x 40% (55#)
5 x 50% (70#)
5 x 60% (85#) 

Assistance:
CF Open 14.1
10 min AMRAP of:
30 Double Unders
15 75# GTO
Score: 171