Workout of the Day
A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts
B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
Burpees x 5 reps
135/95 lbs Ground to Overhead x 5 reps
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.
A) 150/225/250/280/295/315*new 3RM*
B) (135#) 5rnds + 8reps
A) 160/240/275/305/325/345
DL feeling better. Inching my way back.
B) 7 rds + 2reps.
135/205/235/255/275/285. 300 for 1 pr
B. (115#) 6+2
I’m Back
Boy have I missed Invictus. It’s been over four months since I moved out here to Breckenridge CO. I got a job as a snowboard instructor. So I’ve been on the mountain almost everyday. Needless to say I haven’t been doing much weight training, however today I signed up to Crossfit Breck and I’m going to follow performance again during their open gym. I’ve lost about 20lbs since I came out and who knows how much strength. But I’m super stoked to get back with it.
Also, now I’m training at 9600 feet
A) skipped, pressed for time.
Did 3 sets of 5 muscle ups
B) R1 – 2 + 4 burpees
R2 – 1 + 4 GTO’s
R3 – 1 + 3 GTO’s