May 6 - 12

Monday:
PM:
[1]  For time:
- Row 500m
- 21 KB (2 KBs) Push Press 24/16kg
- 21 TTB
-- Row 500m
-- 15 KB (2 KBs) Push Press 24/16kg
-- 15 TTB
--- Row 500m
--- 9 KB (2 KBs) Push Press 24/16kg
--- 9 TTB
Time:  12:41  (estimated time... it could be 11 mins.)
[2]  EMOTM for 20 Minutes
Even Minutes:  3x185 Power Cleans
Odd Minutes:  3 Muscle Ups + 3 Dips after (Unbroken)
Complete.  Felt very good on form, and explosively quick.

Tuesday:
AM:
[1]  2.5 Mile Run.  Did a good fast pace.  Pace was little faster than last time.
PM:
[1]  7x1 3-Position Snatch - heaviest possible, rest 60 secs 95lbs, 95lbs, 105lbs, 105lbs, 105lbs, 115lbs, 115lbs
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.
[2]  As a circuit:
- 5x3 Snatch First Pulls w/ 3 count pause at the knee - heaviest possible, rest 60 secs 185lbs
- 5x2 Tempo HHBS @ 80% - rest 60 secs 275lbs
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
[3]  10 Min AMRAP of:
- 6 Parallette HSPU (6" deficit)
- 30 (steps) BB Walking Lunges (front rack) 95lbs
- 60 Double Unders
Score:  2 Rounds + 30 Lunges (then finished out the round)

Wednesday:
PM:
[1]  Every 30 seconds for 4 minutes:
- 1 Power Snatch + 2 Behind-the-Neck Push Presses @ 75%  @125lbs
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
[2]  Every 30 seconds for 4 minutes:
- 2 (touch and go) Power Cleans + 1 Push Jerk @ 70%  @165lbs
[3]  EMOM for 5 minutes:
4 Burpee Muscle-Ups   *Did 3 reps instead of 4.  Gym was crowded and the chalk police were out.
-then (rest 2 minutes)-
3 rounds for time of:
Row 400m
5 Muscle-Ups
21 KBS 32kg
Time:  14:30.  Little slow, chalk police out and gym was crowded. Did 1-2 MUs at a time throughout.  Couldn't string no more than 2 MU at a time.  Last round of 32kg KBS was 21 UB.

Thursday:
AM:
[1]  Flight PT:  Relay Race + Kickball
PM:
[1]  7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.
155x4, 165x3
[2]  As a circuit:
- 5X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.  @275
- 5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec.  @225x2, 235x3
[3]  For Time, MUST BE UNBROKEN:
- Reps of 21-20-19-18-17-16-15-14-10 of Wallballs 20lb
- 10 Toes 2 Bar between each wallball round.
Time: 11:38rx UB.  (Total: 150 Wallballs & 90 Toes2Bar)
[4]  As a circuit, 45 sec rest between each:
- 3x12 Weighted GH Raise, weighted at women's barbell weight
- 3x10 Reverse Hypers.

Friday:
Rest Day

Saturday:
PM:

[1] For time: Row 500m
30 Pistols (alternating)
20 Push Press @ 115/75#
Row 500m
20 Pistols (alternating)
15 Push Press @ 115/75#
Row 500m
10 Pistols (alternating)
10 Push Press @ 115/75#
Time: 11:59  *Average time on Outlaw Way was 12:30.  **The Pistols were so hard!!! Holy Legs!
**Rest 10 mins
[2]  20 Rep squat @ 255lbs
**Rest 5 mins
[3]  As a circuit:
- 3x12 Toes2Bar- rest 60secs *Must be Unbroken
- 3x15 GHD Situps- rest 60secs  *Must be Unbroken

Sunday:
AM:

http://www.crossfitinvictus.com/category/wod/competition/

[1]  Three sets for time of:
5 Muscle-Ups
10 Burpee Box Jump-Overs (24″/20″)
15 Chest-to-Bar Pull-Ups
Rest 3 minutes

Set 1: 2:04

Set 2: 2:20

Set 3: 2:17

*My hands were almost tearing on the C2B pullups... I did regular kipping C2B instead of butterfly because of the bar is too slippery, even with the chalk.

**Muscle Ups Unbroken & nonstop burpee boxjumps

[2]  15-Minute Capacity Test
Complete as many rounds and reps as possible in 15 minutes of:
10 Hand-Release Push-Ups
15 Wall Ball Shots 20lb

20 Kettlebell Swings 24kg

Score:  5+19 (9 wallballs).  *Average score on Invictus was 7-8.5 rounds. 

PM:
[1]  For Time:

50 Situps
then
5 Rounds
10 DB Power Snatches, 50lbs, alternating arms (5R, 5L)
10 Handstand Pushups, ABMAT & 45lb plates
50 Double Unders
then
50 Situps
Time: 17:13