A.
Take three attempts to establish a 1-RM Overhead Squat
Take as much time as needed to warm-up. After your last warm-up lift, set a clock and wait exactly 6 minutes before taking your first official attempt. Attempts must come between the following times on the running clock:
Attempt 1 – 6:00 to 8:00
Attempt 2 – 8:00 to 10:00
Attempt 3 – 10:00 to 12:00
B.
Every minute, on the minute, for 10 minutes:
Snatch x 2 reps
(reset before each rep)
Loading suggestions:
Minutes 1-2 – 55-65%
Minutes 3-4 – 65-75%
Minutes 5-7 – 75-85%
Minutes 8-10 – 85% or more
C.
Eight sets of:
Back Squat x 2-3 reps @ 85+%
Rest 3 minutes between sets.
D.
Complete as many rounds and reps as possible in 10 minutes of:
6 Bar Muscle-Ups
30 Double Unders
Compare results to April 1, 2019.
E.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
A: 90kg/ 100kg/ 105kg(fail)
B: 44/ 50/ 52/ 55/ 60/ 64/ 68/ 69/ 70/ 70kg
C: 115kg
D: 7 + 3 Rx
E: Skip
I definitely typed my results up last night but guess it didn’t post:
A: 145#/155#/165# – 25# PR!
B: 75/85/90/95/100/105/110/115/125 – no misses. Then bc I was feeling good I finally hit 130# for 1
C: Did 195 3×3, then dropped to 185X3 for rest to keep form
D: Skip bc time
E: Squeezed this is in, burner
Looking forward to training today
New to the group. Thank you crossfit invictus for providing such a quality program. I’m back to working out consistently after the craziness of work during the last year and the birth of my son.
Ohs max 112.5kg
Snatch 60-70-75-80-85
Squat 120 kg 3 reps x8 sets.
Wod 8 rounds
Dumbell work 7.5 kg and 2.5 kg
Welcome to the community Denis! The birth of a child is the most amazing experience but definitely makes working out a little more challenging. The first year is the hardest but I hope now you have a little more time to have fun with training. Looking forward to seeing your progress!
Thank you Tino! Yes first year is..wow! Ahah
A: 315# (just built to 1rm), hilariously the jerk is the limiting factor, but it felt good today
B: 155-155-175-185-195-205-225-235-245-255
C: doubles at 365, felt heavy
D: 9+2, was on round 8 last time. Ub and on pace through 7, then bmu fell off
You and that damn overhead! I hope you’re dialling in thoracic mobility!
A: done but we lighter because of wrist
205/215/225
B: same as above
135/145/155/165/175
C: 325
D: did class workout instead
3 rounds: 12 hang power cleans(185), 17 cal row, 200m run
7:29
You’re wrist is injured now?! ?
Yeah, I ate it going over a box on a burpee box jump over in a competition about a month back.
Short on time did
C. 10×2@305
D. 7+2 with 3 ring mu
E. Done with 5#
A. Hit 275 failed 295
B. Up to 235 felt great
C. 385 feeling good without the sleeves and leather belt
D. 9+4
E. Done
A) 275, missed 295 and 315 forward (push pressed them easy though)
B) 245, missed the first at 255, got the second
C) 365
D) 9+6
Me and a friend decided to join today with your program and I like it.
a) 10 pounds pr @215
b)55%115/65%130/75%150/85%170
c)245
d)6+1 rx
e)done
Welcome to the community Miltino!
It’s Monday!! And I trained! ?
A) I’ll make this up with my new barbell when I get it
B) same
C) done. All @ 215
D) 6 Rx
E) done
Thanks Tino!! Hope your Monday was awesome!
Happy Monday!
A. Up to 275
B. 165,175,185,195,205,215,225,235
C. 8 x 2 @ 365
D. Rx – 11 rounds all unbroken, 10 rounds on April 1
Awesome improvement! Great work Dante!
A. Stopped at 60 Kg. The behind the neck jerk is very awkward for my shoulders.
B. 60/60/65/65/70/70/75Kg; stopped there. Tendinitis in outside left elbow flared up badly.
C. 170Kg(90%) x2 across all sets
Skipped D and E because of elbow tendinitis.
Let’s lay off any upper body work for the next few days and let that inflammation come down.
Totally agree. Will ice and take some NSAIDs. Never had tendinitis on the outside of the elbow, always on the inside and was able to work through it; can’t work through this.
A.) 200# – 5# PR started too light
B.) 145#
C.) 365#
D.) 8 + 3 – Pull Ups. I learned DUs since the last time we did this so I got twice as many rounds.
E.) ✔
Congrats on the PR! Looking forward to seeing more 🙂
A. Skip, will make up at some point when I have the time, work has been chaos lately so I’m prioritizing what I can.
B. 155/155/175/175/185/185/195/195/205/215 – these felt great again today. Happy with this volume/weight.
C. 275/295/315/335×3; 335/345/355/365×2.
D. Did the first round with bmu and felt my grip sliding around, hands still a little raw from last week at a drop in, switched to emom for the last 9 minutes of 6 strict c2b + 30 dus. Good sweat, didn’t want to rip for the rest of week.
E. Done
Training smart is paying off. Great to see you feeling healthy and training well!
A. 225 lbs/ 240 lbs/ 255 lbs PR
B. 110/10/125/125/145/145/165/165 lb
C. 3x 365 lb 8 sets
D. 7 rounds + 4 MU
E. Done
Congrats on the PR Alex!
thanks Tino
A. 300#
B. 135/155/175/195
C. 320#
D. Done
Well we know who’s doing the overhead squats at Granite…
A – 215lb/225/235 fail
B- 115lb/135/155/175 1 miss/ 185 1 miss
C – 2 reps x 335lbs across (less than 85%) only 6 sets
D- tomorrow
E – tomorrow
Ran out of time
No prs but heaviest I’ve gone in a while
Good to see your numbers coming back. PRs will follow soon!
A. 225/245#PR!!!
B. 1 rep every minute 135/145/155/165/175/175/180/185/195/200#
C. 6×2@300#/2×3@300#
D. Skipped
Congrats on the PR Andrei!
Thanks
Did some Sprints outdoors first (10 x 10m) …solid nervous system primer…
A. 100/110/120kg (that’s going to be pretty close to a lifetime PR… can’t remember if it was 265 or 275… either way I haven’t put that overhead in over a year so that is exciting)
B. 60/65/70/70/75/75/80/80/85/85kg
C. 180/180/180/185/185/185/187/187kg (The best my squats have felt in some time, happy with this work.)
D. TBD
E. Completed
Yeah Casey!!! What an awesome days work! Great to see you feeling good and getting back to your best.
A.
300
B.
Done
C.
Done
D.
8+2 BMU