**Reminder – All interested in participating in Invictus’ Friday Night Lights for the Open are encouraged to join us tonight at 6:30 p.m. We will help everyone officially register for the Open and enjoy a short, 5-minute workout.**
Workout of the Day
A.
Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 100+%
Rest as needed
B.
Five sets of:
Hang Snatch + Snatch
Rest as needed
Build over the five sets to a heavy set. You should be dropping the weight from the top of the hang snatch, and resetting for the snatch.
C.
Take 15-20 minutes to build to a heavy Clean & Jerk
Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.
D.
CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
1 Squat Clean (165/110 lb)
1 Shoulder to Overhead (165/110 lb)
This was scored as two movements – the squat clean, and the shoulder to overhead. If you fail a shoulder to overhead, you can power clean the weight back up and jerk it – you don’t need to perform another squat clean.
A.
Five sets of:
Front Squat x 1 rep
* Set 1 – 70% 185
* Set 2 – 80% 195
* Set 3 – 90% 225
* Set 4 – 95% 235
* Set 5 – 100+% 250 failed PR Attempt
Rest as needed
B.
Five sets of:
Hang Snatch + Snatch
95/115/125/135/155/165F
Rest as needed
Build over the five sets to a heavy set. You should be dropping the weight from the top of the hang snatch, and resetting for the snatch.
C.
Take 15-20 minutes to build to a heavy Clean & Jerk
155/165/185/195/205/215/225 PR for GTOH/ 235 Clean no Jerk ALMOST!
D.
CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
1 Squat Clean 165lbs
1 Shoulder to Overhead 165lbs
This was scored as two movements – the squat clean, and the shoulder to overhead. If you fail a shoulder to overhead, you can power clean the weight back up and jerk it – you don’t need to perform another squat clean.
17 Rounds or 34 Reps (beats previous score of 13/26 in 2011)
Still have a long way to go with the squat, the jerk felt pretty easy for these.
A. 65kg, 75, 85, 90, 95
B. 35kg, 40, 45, 50, 50
C. Built to 75kg
D. 24 (rounds)
And for the last part my time got interrupted by the 7am class starting the clock so it was approximately 5min…
A. 225, 245, 275, 285, 300 (fail)
B. 135, 155, 175, 185 Fail, 185
C. Worked up to 235 ran out of time
D. 23 rounds – 46 reps
A)183lb
B) 85lb
C) 135lb
D) 11 rnds probably should have moved a little faster.
It’s been a while since I’ve posted. It’s been a slow recovery from comp last weekend. The FTF Affiliate Challenge was a pretty cool 2 day event. I ended up taking second place. I missed a tie for first by one OHS. Basically lost by one point. I took 4th last year but this year was no comparison. I was so much more dialed this year. I’m approaching my one year anniversary of CJ/Invictus programming and coaching and I can honestly say I’m a totally different athlete now. One thing I can say is all the barbell cycling paid off big time. I seriously have never felt that strong in the compitition enviorment. Thank you CJ. Next year Im gonna take that thing…
I did some make up stuff yesterday and was feeling pretty good, but the shoulders are not handling the heavy over head stuff quite yet. I may have jumped back in a bit quick. But after 2days off I get antsy. I should learn to be more patient.
Today:
A) 275, 295, 315 been a long time since I’ve hit this, 325 fail.
B) worked up to 195 then failed 205′and called it. Snatch not feeling strong this week.
C) same thing shoulders said no. Made it to 245# and stopped.
D) 36 squat clean&thruster=72reps
when I did this in the open I think I got 24 squat cleans and I remember doing all split jerks so that was 48 reps. So PR!!!! This was fun after a frustrating oly session. I’m sure I got a few more in me.
A.
100-112-125-132-140(f)
B.
60-70-72-72-77.5(f)
C.
Upp to 80 kg. No energy or speed so I desided to stop here.
D.
41 reps. The jerk part was horrible. I had to split jerk most of them.
Really bad day in the gym. I blame it on sleep deprivation and poor recovery after tuesdays triceps samach.
A. Built up to 350# Front Squat (5# PR)
B. 95, 115, 135, 155(f), 155
Worried more about form than weight on these.
C. 135, 155, 185, 205, 225, 245, 275(got the clean, failed the jerk)
D. 18 complete rounds. This one sucked!