A.
Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat
* Set 1 – 3 reps @ 70% of 1-RM Back Squat
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%

B.
For time:
800 Meter Run
150 Air Squats
800 Meter Run

Want to have a little fun? Every Friday we’ll have a small challenge incorporated into the program. Here’s the first of 2019:
“Invictus Friday Challenge – 1.11.19”
Against a 60-second running clock…
20/12 Calories of Assault Bike
Max Reps of Burpees Over the Barbell

Complete the prescribed calories on the assault bike and in the remaining time complete as many burpees over the barbell as possible. You may perform the burpees laterally, you don’t have to be perpindicular to the barbell.

Post to your instagram or story with the hashtag #InvictusChallenge and tag @crossfitinvictus to join the fun and have a chance to win a prize!

4
Leave a Reply

avatar
1 Comment threads
0 Thread replies
0 Followers
 
Most reacted comment
Hottest comment thread
1 Comment authors
Tyler Durham Recent comment authors
newest oldest most voted
Will S
Guest
Will S

Did yesterday’s

A. Push press up to 115×5; probably another 10# there
10# PR at this rep scheme. Last time was in 2017

B. 4 rounds + 10 push press @65#
DU went really well

Jay Pennypacker (M/55)
Guest
Jay Pennypacker (M/55)

A. 245/280/295/315/295/295
B. Only timed my runs: 4:06 & 4:19
B. From yesterday (scaled)
12 Push Press 95#
12 Deadlifts 95#
24 Wall Ball Shots 20# @ 10’
3 Rounds + 7 reps

Chase Popp
Guest
Chase Popp

A: Had a squat mental block today. Just couldn’t hit the heavier weights….

1: @262
2: @300
3: @318
4: @300
5: @300
6: @300

B: 9:55 RX

C: 14 Burpees

Tyler Durham
Guest
Tyler Durham

A. 245/280/315/300/300, BS feeling pretty good above 300 for the first time in a long time
B. 14:15…. AS take me forever