Kaikabear is back in his Upcountry cave. Welcome home!
071515 WOD
A. 5:00 time cap
200 double-unders / 400 singles
EMOM 5 sit-ups / 5 v-ups
B. Press 5/3/1 – week 3 | month 3
75% x 5
85% x 3
95% x 1+
Subset: 3 x ME supine rows
C. For time:
10 rounds of
“Cindy”
5 pull-ups
10 push ups
15 air squats
>> On-Ramp
For time:
8 rounds of
5 ring rows
10 modified push-ups
15 air squats
D. Cash out
3 x 300-meter sprint with 1:30 rest between each
1:00 / side pec smash with lacrosse ball
Kahone (left), Elias and a horse trailer: Just a typical Monday in the country. We love our hard-working crew. Way to tackle Jackie; you folks killed it!
071415 WOD
A. Warm up – coach’s choice
B. Every 2 minutes for 20 minutes (10 sets)
3 snatch lift offs + 1 snatch
Build in loads over the course of 10 sets from approximately 60-90% of your 1RM snatch
(For the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pausing before returning it to the ground; work on perfect positioning during that first phase of the lift)
C. Every 6 minutes for 18 minutes (3 sets), for times:
10 hang power snatches (135/95)
20 box jump-overs (24/20)
400-meter run
Programming by CrossFit Invictus
>> On-Ramp
Every 6 minutes for 18 minutes, for times:
10 hang power snatches AHAP
20 step-ups / box jumps
300-meter run
If you have less than 30 seconds rest between rounds, scale run or reps.
Saturday’s obligatory jumping photo: Who did it best? Kulia’s expression is classic. Try zoom in. We love Upcountry!
071315 WOD
A. Warm up
500-meter row or 400-meter run buy-in
Two sets of:
15 box jumps
15 HR push-ups
B. Back squats – 5/3/1 month 3 | week 3
75% x 5
85% x 3
95% x 1+
C. “Running Jackie”
For time:
800-meter run
50 thrusters (45/35)
30 pull-ups
>> On-Ramp
For time:
400-meter run
50 air squats
30 ring rows
D. Cash out
1K row at 60-70% pace
Accumulate 1:00 / leg in couch stretch