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Workout of the day – Thursday

Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes between sets B. In teams of two, partners alternate complete rounds until they have finished 5 sets each of: 5 Overhead Squats* 10 weighted pistols 55/35 20 box jump overs

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Workout of the day – Friday

Every 3 minutes, for 18 minutes (6 sets) of: Front squat * Set 1 – 3 reps @ 70% of 1-RM Front Squat * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90% * Set 5 – 3 reps @ 85% * Set 6 – 3 reps @ 85% B. For time: 800 Meter Run 150 Air Squats 800 Meter Run

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Workout of the day – Saturday

Courtesy of Crossfit Invictus "Get a grip" Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

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