| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | WM | Deadlifts Kettlebell Swings |
Task |
| Wednesday | M | Thrusters | Task |
| Thursday | – | – | – |
| Friday | W | Push Press | Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | Run | Task |
| Tuesday | GW | Toes to Bar Power Snatch |
Time |
| Wednesday | GM | Row Thrusters Pullups |
Task |
| Thursday | – | – | |
| Friday | GM | Handstand Pushups Ring Dips Pushups Double Unders |
Time |
| Saturday | M | Run | Task |
| Sunday | – | – | – |
Crossfit Invictus WOD from May 7, 2018.
Take 20 minutes and work up to a 1RM of Push Press
Then AMRAP in 10 minutes of
Results: Push Press 3×95,3×115,2×135,2×145,1×155,1×165,1x170lbs. Metcon 3 rounds plus 1 rep.
Continuing a good Invictus week, took this one from their May 25 WOD.
4 rounds
Three rounds for time
Results: Thrusters – 65, 75, 95, 105, 115lbs. Metcon times for each round not including rest – 8:16, 8:59, 9:01. Total time including all 3 rest periods rest 26:16.
Format was inspired form CFI workout from May 4, 2018 but changed to match what I wanted to do.
Then against a 2 minute running clock do AMRAP of
Rest 2 minutes between sets for a total of 4 sets.
Results: Really hard on the forearms. Deadlifts and Kettlebell Swings – 160lbs/34reps, 185lbs/27reps, 205lbs/25reps. Metcon 28reps, 23reps, 23reps, 22reps.
| Day | Movement Class |
Exercises | Priority |
| Monday | WG | Bench Press Reverse Rows |
Task |
| Tuesday | W | Hang Squat Clean | EMOM |
| Wednesday | – | – | – |
| Thursday | GW | Back Squat Weighted Situp |
Task |
| Friday | – | – | – |
| Saturday | W | Hang Squat Snatch | EMOM |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Row Burpee Box Jumps |
Time |
| Tuesday | GW | Squat Clean Toes to Bar |
Time |
| Wednesday | M | Run | Task |
| Thursday | GM | Pullups Dumbbell Snatch Sandbag Thrusters |
Time |
| Friday | – | Mobility Work | – |
| Saturday | MGW | Double Unders Snatch Handstand Pushups |
Task |
| Sunday | – | – | – |