Are you already registered for our 6th Annual Invictus Athlete Online Competition? It’s fun and it’s free, and it’s a great test to see where you stand before we head into our final cycle to prepare you for the 2018 CrossFit Open.

A.
For perfection, not time:
15 Split Jerks @ 80% of your 1-RM

You can only count the repetition if you would have rated it a 9 or higher on a scale of 1-10.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 –

Are you already registered for our 6th Annual Invictus Athlete Online Competition? It’s fun and it’s free, and it’s a great test to see where you stand before we head into our final cycle to prepare you for the 2018 CrossFit Open.

A.
Build to today’s 1-RM Dead-Stop Front Squat

Followed by…

Three sets of:
Front Squat x 3 reps @ today’s 1-RM Dead-Stop
Rest 2 minutes

Compare results to November 14, 2017.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 –

Are you already registered for our 6th Annual Invictus Athlete Online Competition? It’s fun and it’s free, and it’s a great test to see where you stand before we head into our final cycle to prepare you for the 2018 CrossFit Open.

Snatch Barbell Warm-Up
Snatch with empty Barbell
(5 reps of each, 1-2 times through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee

Repeat with 95/65 lbs for two sets of 3 reps.

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

A.
Build to today’s 1-RM Power Clean & Jerk

B.
Four sets of:
2 Clean Lift-Offs + 1 Clean Deadlift with 8-second descent
Rest as needed

C.
Complete 20 rounds for time of:
5 Pull-Ups
10 Push-Ups
15 Air Squats + Jump to Target
(touch a ring or pull-up bar 6″ above your standing reach)

Compare results to May 10, 2017.

D.
One set of:
Tuck Rocks x 100 reps

Followed by…

Every 30 seconds,