While we enjoy a break from formal classes, please enjoy the invictus programming

https://www.crossfitinvictus.com/blog/

Saturday, August 20th 2016

Back Squat
Find 1RM

Shoulder press
Find 1RM

"Annie"
50-40-30-20-10
Double unders
Sit Ups

Friday, August 19th 2016

EMOTM 12
Snatch
Minute 1: 3 @ 65%
Minute 2: 2 @ 75%
Minute 3: 1 @ 85%
Repeat X 4

4RFT
400m run
8 tire flips

Thursday, August 18th 2016

Front Squat or make up Back Squat
6 X 2

12-9-6-9-12
Chest to Bar Pull Ups
Thrusters (115/75)

Wednesday, August 17th 2016

10 rounds
15 Calorie row
3 Power cleans, increasing load

Finish with GHD situps
3 X 15

Tuesday, August 16th 2016

Shoulder press

5 X 2

AMRAP 8

6 Power snatch (115/75)

12 Burpees 

24 Double unders

Finish with back extensions 

3 X 15

Monday, August 15th 2016

Back squat
5 X 2

"Blake"
4 rounds for time:
100ft overheard walking lunges with a plate (45/35)
30 box jumps (24/20)
20 wall balls
10 Handstand pushups