A.
Take 20 minutes to build to today’s 1-RM Clean & Jerk
B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
About a week behind…been doing the CFTeam Series…
A. 260PR (15#) also cleaned 270 also a PR (10#) but couldn’t jerk it…was surprised that I was able to clean that to be honest
B. 29 rounds even…although I may have lost a round in there somewhere due to bad counting…I was on pace for 30 and didn’t think I slowed down that much in the last round… I’m sure I’ll feel this one for a few days but…another week and another PR!
A. Built up to a PR of 290#. Almost got 300 (failed the jerk). I don’t know how I managed to fail that considering how high was the bar.
B. 26 rounds I believe, it destroyed my legs.
290! That’s massive! Way to go man! Can’t wait to see ya get 300.
WOW. Big lift sir!
no A.
B. The Chief; used 115lb for PC; 21+8
The last time I did this workout was 12/20/16 and hit 20 rds. Today I added 20lbs and nearly 2 rounds more…. PROGRESS! 🙂
A: 50kg
B: 17round -4 reps RX
A: 80KG PR tryed 82.5 and failed at Jerk but clean was nice and PR as well.
B: 21round + 2 reps RX
Day behind.
A. 4 x 4 min
Row 500 (monitor broken so rowed 60 pulls. About 1:45)
Max rep double unders
Rest 4 min
161, 165, 136, 146
B. Handstand push up negatives
4×3 w/ an 8 sec negative
C. “Abs”
Pull ups
busy at work which is interfering with my comeback, don’t they know my priorities???
A- 205, 215 is 1-RM, but just happy i even got there today
B- 4 rounds every set until last for 5, 21 total Rx
A. Up to 170lb. My knees are pretty beat up from yesterday’s double unders
B. Rx weight. 20 rd
Rest day! I’ll post this one tomorrow
A. PR @165#
B. 115# Cleans
4+1
4+2
4+6
4+2
4+6
377 total reps
A. Pr’ed @ 195
B. Rx 16+13
A day behind. Row/DU This was a lot more painful then I anticipated. I am not great at controlling my breathing during a row so I was heavily winded by the time I got tothe row. Had to take 20 sec to just breathe before I could pick up my rope. I am fairly good at DU after incorporating them EVERY day for months. But it hurt. 122, 125, 125, 112. Lost the will to live in the last 10 sec. B. Becca Voight’s 30 day ab challenge, day 4. Accumlate 5 min of bear crawling. Did a bit of… Read more »
What is Becca Voight’s 30 day ab challenge???
Those are some super great #s on the DU’s!! I missed yesterday and was considering doing that WOD after today’s….UMMMM…NOPE didn’t happen!
So you’re not tapering for your race then? 🙂
I am…i took rest day yesterday. ..going to run tomorrow and rest day Saturday.
She is posting videos on her instagram account. I think she’s on day 20. So I just went back to the beginning and started doing it.
A. Clean and jerk every 3min
2×135/2×145/1×155/1×165/1×175f/1×175# couldn’t reach my PR today @185
B. The Chief: 23rds + 6push ups
Compared to 22rds on december 19th!
Even my Fran went faster by 28sec on monday! What a great time to be alive!
Really feeling the improvement by following the Invictus Performance program!
Love it! I have seen huge improvements since starting too. It’s so encouraging to see hard work pay off! Great job!
Great job on all the hard work for those PR’s!
Hard work pays off! Great job
My SI feels like garbage and I couldn’t get lose despite a super long warmup. Cleans were ugly and off so I stayed light. Everything is off as I get ready to move duty stations.
A. Clean and jerk 85/105/115/125/130/130/130/130/130/135#
B.chief Rx
22rds
1-5 rd
2-4rds+3+6+5s
3-4sq+ 4rds
4-4rds
5- 4rds
Gotta go by feel… sometimes u feel like a nut, sometimes u don’t. This week didn’t look easy so all that tightness could be showing itself here, but u did what u could. Great part B tho!
A. Clean and Jerk (every 2 minutes)
155, 175, 185, 195, 205, 215, 225, 235, 240(f – jerk), 240 (f – jerk)
Apparently my jerk technique falls apart after 2 wheels … ran short of time so …
B. Three sets of “The Chief” – 6 rounds / 6 rounds / 6 rounds
… that one gets gnarly … would have been a struggle to keep 30s pace.
Super fast!!! GREAT JOB!!
A. 55#,85,95,105,115,120
Missed jerk at 120..several times..became mental!
***Abs between sets
B. RX – 26 rounds + 7 reps
1 – 5r + 6 pu
2 – 9 as + 4r + 4 as
3 – 5 as + 4r + 4 as
4 – 5 as + 5r
5 – 5r + 4 pu
*** on 12/19 – 22 rounds + 3 reps
Amazing improvement!!! Great work. I can’t wait to try this one again tomorrow (23 rounds in April)
Thanx…you will do GREAT…it’s so amazing how much further I push myself now compared to years past. I truly believe it has to do with our Invictus coaching and definitely our community! Love this group of athlete’s!!
Thanks! I couldn’t agree with you more 🙂
A. Up to 165 lbs. power clean and push press
B. 17 rounds and 3 reps
My pace was pretty even the whole time.
C. Hollow rock max hold
A.
Up to 77.5kg (5kg PR)
Have a bad cold so skipped B 🙁
How to Stop a Cold Dead in it’s Tracks
https://www.crossfitinvictus.com/blog/stop-cold-dead-tracks/
A:
57,5kg and my new PR 🙂
B:
Barbell: 50kg
1) 2RDS + 3PC + 6PU
2) + 9AS + 2RDS + 3PC + 6PU
3) + 9AS + 2RDS + 3PC
4) + 6PU + 9AS + 2RDS
5) 3RDS
Total: 14 full rounds
In 19 December 2016 it was 14 full rounds +3 Power Cleans but with 45kg Barbell
Awesome job! Big #gainz!
A. Ugly day on the bar. Everything felt heavy. 255.
B. 23 rounds, misread the workout so I didn’t start where I left off, stupid.
Took Wednesday off, and felt good to be going today, despite bad results. Oh well.
I feel ya. I felt the same way. When in doubt blame Fran!
256 IS heavy!!! ; )