Monday 8/20

I've made a small little transition over to CJ Martin's programming, owner of CrossFit Invictus.
His style is somewhat similar to Rudy's, just with a few tweaks here and there. I've been following it for about a month now. Seen some good results so far. Excited to see what's in store for the future.

Workout of the Day
A.
Take 15 minutes to build to a heavy Clean & Jerk

Go by feel. If the lift feels quick and crisp, keep building. If it feels slow and off, keep the loads moderate and focus on barbell speed and mechanics.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.

C.
Against a two-minute running clock, complete the following:
350 Meter Row
Double-Unders x Max Reps

Rest 2 minutes between sets, and complete a total of five sets. 

A) Instead of just 15 min. straight I did

7×1 

1 full clean(from ground) + 1 hang squat clean + 1 Jerk

155,185,205,225,235,245,250

C&J PR is 265. I’ll take it!

B) 115,125,130,140,145
 

C) 79,82,67,70,58
Started the DU’s each round at 1:20. The last 3 sets, mentally I
just checked out. Missed a whole hell of a lot more than what I
should have.