Are you registered for our 7th Annual Invictus Athlete Online Competition? It’s a fun and free online competition that provides a great test to see where you stand before we head into our final cycle to prepare you for the 2019 CrossFit Open.
A.
Every 30 seconds for 10 minutes:
Snatch x 1 rep @ 75-80%
Goal is technical perfection for all 20 reps.
B.
Take 20 minutes to build to a 1-RM Front Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
C.
Three rounds of:
10 Deadlifts (225/155 lbs)
10 Bar Muscle-Ups
Immediately followed by. . .
Complete rounds of 30, 20 and 10 reps for time of:
Wall Ball Shot (30/20 lbs)
Toes-to-Bar
Please note times for each couplet and also total time to complete both. Compare results to October 27, 2018.
D.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed
A. Done 60kg (75%) missed once.
B. 132,5kg ! PR +2,5kg
C. Did only first part of the conditioning, cause I can’t do toes to bars and there was a kids gymnastics class, so I wasn’t able to do wallballs cause targets are in the middle of gym.
First part: Rx 5:30 (It’s interesting that I dont feel pain in my hip flexors during bar MU
D. 3 sets:
1-arm KB row x6 @24kg
Reverse snow angels x20
Hollow rocks x30