A. 6 sets of hang snatch plus snatch plus overhead squat B. 3 rounds for time of: 15 chest to bar pullups 20 pushups 20 lunges C. 50 pullups for time
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AAJ WOD/Workout Wednesday 1/8/14
A. 15 mins to work to a heavy clean and jerk B. 10 mins to work to a heavy bench press C. 4 rounds for time of: 20 pullups 10 deadlifts @225/135 5 muscle ups
AAJ WOD/Workout Tuesday 1/7/14
A. 3 rounds not for time of: 10m handstand walking 4-6 muscle ups B. 20 mins to work to a heavy back squat C. 3 rounds for time of: Run 400m 10 burpees 20 wall balls @20/14
CrossFit workout journal 1/6/14
CrossFit Invictus Workout of the Day A. Every minute, on the minute, for 8 minutes: Front Squat x 2 reps @ 80-85% B. Five sets of: Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-90% Rest as needed C. Five sets for max reps of: 45 seconds of Ground to Overhead (185/135 […]
AAJ WOD/Workout Monday 1/6/14
A. 20 mins to build to a heavy snatch B. 5 rounds for time of: Row 500m 5 power snatches @135/95 C. 3 rounds not for time of: 10 toes to bar 10 back extensions
CrossFit workout journal 1/4/14
CrossFit Invictus Workout of the Day A. Three sets, not for time, of: 15? Rope Climbs x 2-3 ascents Handstand Walk x 10-15 meters Toes to Bar x 10-12 reps B. Five sets for times of: 5 Power Cleans (225/145 lbs) 10 Chest-to-Bar Pull-Ups Rest 60 seconds Rest 5 minutes, and then… C. Five sets […]
