Just want to remind everyone that February 1st we will be having our in-house gym competition. We would love for everyone to participate. It will consist of two lifts plus one WOD. This is only open to members and will be workouts that everyone can do. Sign up at the gym. We will start at 9 and will have a potluck afterward. Hope to see you all there.
8 Sets of
:10 Front rack +Strict press +OVHD lock out :10 (75/55)
Workout of the Day
Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 83%
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
Complete as many rounds and reps as possible in 2 minutes of:
6 Thrusters (115/75 lbs)
6 Box Jump-Overs (24″/20″)
6 Hand-Release Push-Ups
Rest 4 minutes, and repeat.
These must be sprint sessions. Do not pace – instead, learn how it feels to hit the throttle and hold nothing back…then rest 4 minutes and do it again.
Rest until fully recovered, and then…
Row 1200 Meters
115 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
Row 800 Meters
135 lb Shoulder to Overhead x 20 reps
Rest 3 minutes
Row 400 Meters
155 lb Shoulder to Overhead x 15 reps
If you have the ability to split today’s session, you’re welcome to do so.
Thank you to everyone who posted their check-in. It sounds like everyone is doing well as a whole. There were very few of you that reported an inability to recover, which is a great sign that you are giving good attention to your nutrition, sleep and lifestyle. Stay on that, it will become increasingly important as we get into the Open – where most of you will be repeating the Open events multiple times and recovery will be paramount. ~Crossfit Invictus~
Please post results to comments.