Saturday, Sunday, Monday and Tuesday, etc etc

Saturday:
1 RFT:
5 Muscle Ups
10 HSPU
15 GTO 105#
25 Burpee Pull Ups
35 Cal Row

12:20Rx
Did this at CrossFit Reignited in Wilmington this weekend. I am part of the CrossFit Weightlifting Trainers Course Staff so this is where we were camped for the weekend. Great place. If you are in the area give them a visit. It will be worth your while.

Monday:
OPT/Invictus Combo:
I love the warm ups that Invictus does and I love the Olympic tech sessions they have before their workout so I’m kind of doing a hybrid right now.
A.
Three sets, not for time, of:
Double-Unders x 30 reps
Pistols x 3-5 reps each leg
L-Pull-Ups x 5-8 reps @ 2110
B.
Six sets of:
Power Snatch from Mid-Thigh x 2.2.2 (55,75, 85, 90, 95, 100) Felt great!
(rest 10-15 seconds between doubles)
Rest as needed
+
3 sets max effort
Row 250m
15 KBS 2/1.5pd
25 burpees
15 KBS 2/1.5pd
Row 250m
rest 12mins exactly

I only got two rounds of this. Ran out of time.
1. 5:14
2. 5:12

Tuesday:

A.
Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups x 3-6 reps yay 3 UB!!
Toes to Bar x 10-12 reps
B.
In 15-20 minutes, build to a heavy Jerk – with 5 of the attempts within 75-90% of your 1-RM.
C.
CGBP@30×0; 1RM 140
D. CGBP @30×0 AMRAP at 85% of C 120 X 5
E. 45 Min on AD alternating every 5 min with HS Walk Practice and MU practice

Great CrossFit Weightlifting Seminar this weekend at CrossFit Reignited!

Great CrossFit Weightlifting Seminar this weekend at CrossFit Reignited!

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