WOD

Julien banging out an impressive 20 strict pullups!

10am – WOD
11am – WOD

Strength:
6×4 Tempo Back Squat 30X1, on a 2 minute clocks
*Start at 60%, ascend when comfortable with weight and timing.

https://www.crossfitinvictus.com/blog/what-does-30×0-mean/

WOD:
Open WOD 13.2
10 Minute AMRAP of
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20

Post WOD:
4 rounds on a 3 minute clock:
30 second max calories on the Air Dyne
30+ seconds FLR (Forward Leaning Rest) on rings

Carl knocking out his power cleans in “The Chief”!

9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Guest WOD

Strength:
Max set of strict pullup
Then complete twice that number broken into 5-6 sets within 10 minutes

WOD:
4xComplete Tabatas, Rest 1 minute between Tabatas:
Calorie row
Double under
Box over 24/18″
Kettlebell sumo deadlift high pull #70/53
*Each Tabata consist of 8 cycles: 20 seconds working, 10 seconds resting.

Ahhhh the sweet sweet aftermath of an Open workout never gets old!

Strength:
7 rounds on a 2 minute clock:
2 power snatch
2 snatch
*Build to the heaviest weight possible. Perform as a complex (touch and go).

WOD:
For time:
15-9-3-9-15
Deadlift #225, 275, 315/155, 185, 225
Handstand pushup
*Weights change as reps change: 15’s = 225/155, 9’s = 275/185, 3’s = 315/225

WOD:
“The Chief”
5 rounds each for reps, rest 1 minute between rounds:
3 minute AMRAP:
3 power clean #135/95
6 pushup
9 air squat

Post WOD at 25 minutes on the clock:
5 minute AMRAP:
Toes to bar

Tom and his buddy Dylan suffering through their last couple pushups on Saturday.

Strength:
Overhead squat 7×5 ascend to a 5RM

WOD:
7 minute AMRAP:
50 double under
30 wall ball shot #20/14 to 10/9′
15 chest to bar

Hong fighting out a PR on his strict press!

Mobility:
Front rack
Overhead
General Squat

WOD:
Open Workout 16.5
For time:
21-18-15-12-9-6-3
Thruster #95/65
Bar facing burpee

Cooldown:
Easy 1k row (under 20 SPM)
Stretch hamstrings, quads, anything else that is tight