Click the link and register now for our 7th Annual Invictus Athlete Online Competition
? It’s a fun and free online competition that provides a great test to see where you stand before we head into our final cycle to prepare you for the 2019 CrossFit Open.
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch x 2 reps
*Sets 1-3 = @ 65% of 1-RM Power Snatch
*Sets 4-6 = @ 70% of 1-RM Power Snatch
*Sets 7-8 = @ 75% of 1-RM Power Snatch
B.
Against a 90-second running clock:
20/15 Calorie Assault Bike
Max Reps of Ground to Overhead
Rest 90 seconds, and repeat for a total of FIVE sets.
Loading per set:
*Set 1 – 205/145 lbs
*Set 2 – 185/135 lbs
*Set 3 – 155/115 lbs
*Set 4 – 135/95 lbs
*Set 5 – 115/75 lbs
C.
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds
D.
Three sets of:
Overhead Kettlebell Carry x 100 Feet
(heaviest kettlebells you can handle in each hand)
Rest 60 seconds
Banded Pull-Aparts x 25 reps
Rest 60 seconds