Crossfit Invictus WOD from June 12, 2018.
Six sets of
Rest 2 minutes
Then against a 4 minute running clock do AMRAP of
Rest 2 minutes between rounds and do a total of 3 rounds.
Results: For when Push Press 95-115-125-135-145-150. Metcon 11-11-11 reps… last set got the last rep with 1 second to go. 400m in around 1:45.
Four sets of
Then 3 rounds for time of
Results: Split Squats 65-75-95-110. Metcon in 6:48.
| Day | Movement Class |
Exercises | Priority |
| Monday | WG | Front Squat Handstand Hold |
Task |
| Tuesday | W | Pistol Squat Power Clean |
EMOM |
| Wednesday | – | – | – |
| Thursday | W | Deadlift | EMOM |
| Friday | WG | Bench Press Pullups |
Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | GM | Toes to Bar Burpees Pullups Box Jumps Thrusters |
Task |
| Tuesday | GM | Row Handstand Pushups Squat Cleans |
Time |
| Wednesday | M | Run | Task |
| Thursday | GMW | Pullups Double Unders Snatch |
Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | M | Bike | Task |
5 rounds for max reps(rest as needed, no time cap)
Cashout: Row 1000m
Results: Bench – 8,8,8,8,7 reps. Pullups – 8,8,8,7,7 reps. Row 4:59.
Every 3 minutes, for 18 minutes (6 sets)
For time:
Results: For the Metcon 14:36.