Deload Week

Press
5 @ 40%, 35#
5 @ 50%, 45#
5 @ 60% of 90% 1RM, 50#

1:
Row 500m., 1:59
Rest 1 min.

2:
Row max distance in time taken to complete part 1., 490m
Rest 2 mins.

3:
Row distance achieved in part 2 as fast as possible., 2:10
Rest 3 mins.

4:
Row max distance in time taken to complete part 3., 505m

1 Burpee penalty for every 5m difference between part 1 and part 4., but I did 1 burpee for each meter.

200 m
10 box squat/jump
10 push ups
200 m
20 box squat/jump
20 push ups
200 m
30 box squat/jump
30 push ups

WORKOUT 13.5

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

http://www.crossfitinvictus.com/wod/april-10-2013-fitness/

Three rounds for time of:
Pull-Ups x 20 reps
24/16kg Kettlebell Swings x 15 reps
400 Meter Run

A- WU- 3 Minutes Light Row + NFT 10 Front Squat (45)/10 GoodMorning (45)/10 Box Jumps (30/24)

B- Power Clean- 15 Minutes To A Heavy Single; 2-3 Minutes Rest Between Efforts

C- Tabata- Double K.B. Clean (24×2/16×2 kg)

D- Front Squat- 10 Minutes To A Heavy Double

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Modifications:
Tabata - 8kg

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Results:
Power clean - 70#
Front squat - 105#

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Tried to clean 75# but just couldn't get it. Was bit frustrating. Overall today's WOD was a bit light in terms of programming. But front squat PR! (If you can really call it that, considering I just started last week and have no idea what my true max is).

Split Jerk
2-2-2-2-2-2-2 195lbs max

Finisher:

Every 2 minutes for 10 rounds complete the following:
10 box jumps
15 mountain climbers (each leg, 30 total)
20 swings 70lbs
The faster you complete this, the longer you get to rest.

-Buy In-
Skill Work: Snatch
2x2 @ 95# for warm up
3x2 @ 135#

WOD
Snatch 2-2-2-2-2
*Rest 1 Minute between sets.
155, 165, 185, 195 Fail, 190 Fail

-Cash Out-
As Many Rounds and Reps as Possible in 6 Minutes:

3 Wall Ball (20/14)
3 Hang Power Snatch (115/75)
6 Wall Ball
6 Hang Power Snatch
9 Wall Ball
9 Hang Power Snatch…..etc, adding 3 reps per movement per round until time runs out.
-71 reps with 30# WB and 110# on barbell. Fucked up when loading weight and ended up with one iron 10# plate and one iron 5# plate. didn't realize until unloading bar....

A.) Strict Press #125 1x3 and #115 3x3
B.) 5 Min AMRAP x 2 with 5 min rest
Rnd 1 - 2x3kbs/rnd 2 - 2x7kbs

Skill
5 minute AMRAP of: Strict Weighted Muscle-ups (3kg) - 15
Snatch off Blocks: 65kg

Strength
1-1-1-1-1-1 Shoulder Press
(40kg - 50kg - 60kg - 65kg fail - 65kg fail - 65kg fail)
3-3-3-3-3-1-3 Back Squats
(70kg - 80kg - 90kg - 100kg - 110kg - 120kg - 100kg)

*No rest in between sets until entire round of exercises are done. You will do four rounds to complete the routine.
*The pushups are done til failure and the rest are done or 10 reps.

-Push ups
-Bent-over rows
-Military presses
-Barbell squats
-Barbell lunges
-Barbell curls
-Triceps Ext

All exercises are done with curl bar +two 10 lb plates

*Added 5 pounds to the recommended 20 pounds.