Skill: https://www.crossfitinvictus.com/blog/what-does- 30x0-mean/
E90sec for 7 rounds (10 min 30 sec): 3 Tempo Back Squats 32x1 (NOT 32 sets of 1!!!!)
@75-85% of 1 rm
E90sec for 7 rounds (10 min 30 sec): 3 Tempo Back Squats 32x1 (NOT 32 sets of 1!!!!)
@75-85% of 1 rm
S: Push Press
5x2 @80%
WOD:
10 Cal Row
20 Sit Ups
30 Ball Slams 20#/14#
40 Jump Rope 20 Double
Unders if you have them
15 min AMRAP
5x2 @80%
WOD:
10 Cal Row
20 Sit Ups
30 Ball Slams 20#/14#
40 Jump Rope 20 Double
Unders if you have them
15 min AMRAP
Skill: Rope Climb: Accumulate 8-10 ascents in 15 min
Rx+ options: Seated/ L-sit/ Legless/Weighted vest
New or learning to climb: Focus on different foot wraps, pulls, up/downs and working off
a box
WOD: For time
Rx+ options: Seated/ L-sit/ Legless/Weighted vest
New or learning to climb: Focus on different foot wraps, pulls, up/downs and working off
a box
WOD: For time
S: Rope Climb Practice
WOD:
20-15- 10-5
DB Thrusters 30-40#/20- 30#
Burpees
1 Rope Climb After each round
3 Up/Knee Raise/Down 10
Ring Rings
15 min time cap
WOD:
20-15- 10-5
DB Thrusters 30-40#/20- 30#
Burpees
1 Rope Climb After each round
3 Up/Knee Raise/Down 10
Ring Rings
15 min time cap
Take LOTS of time to warm up!
Skill: Deadlift E30sec for 9 min @ 70-75% of 1 rm
WOD: For time
15-12- 9-6- 3
Power Snatch 115/75
Chin Ups
EC: Not for time
25 Hanging Wipers
Skill: Deadlift E30sec for 9 min @ 70-75% of 1 rm
WOD: For time
15-12- 9-6- 3
Power Snatch 115/75
Chin Ups
EC: Not for time
25 Hanging Wipers
A) Power Snatch x 2 + OHS; find heaviest for the day
B) CF Metcon
C) Jerk Grip OHS; 3RM (find a 3rm from the rack. You will get into position by jerking from the front rack, not behind the neck) Score # of penalty reps performed.
B) CF Metcon
C) Jerk Grip OHS; 3RM (find a 3rm from the rack. You will get into position by jerking from the front rack, not behind the neck) Score # of penalty reps performed.
Skill: 800 m run for time
Those going for the leaderboard will need an exact time
WOD: 2 Rounds for max box jumps:
E90secMOM for 10 min
200 M Run
Max Box Jumps 24/20
w/30sec rest (technically E2MOM)
Those going for the leaderboard will need an exact time
WOD: 2 Rounds for max box jumps:
E90secMOM for 10 min
200 M Run
Max Box Jumps 24/20
w/30sec rest (technically E2MOM)
A) CF S-WOD
B) CF Metcon
C) 75’ hs walk (turf one way) (3 muscle up penalty for coming down. Bar or ring. Sub strict pull-ups if you don’t have a mu). Score is your penalty reps.
B) CF Metcon
C) 75’ hs walk (turf one way) (3 muscle up penalty for coming down. Bar or ring. Sub strict pull-ups if you don’t have a mu). Score is your penalty reps.