If you want to know how this happened read below.

My good friend Blake Sama and I completed a very hard metcon finisher to an Olympic lifting program he follows this morning. When I got home he sent me this as he forgot to look at the end of our workout!

Workout from Crossfit Invictus

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
(these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)

Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Unbroken Wall Ball Shots (30/20 lbs)
Minute 2 – 10 Toes to Bar
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)

D.

Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed

Needless to say, I was SPENT; he was SPENT; and he had the proof!

Way to go, Blake!

dare-to-move-watch

STAY CONNECTED

Subscribe to the #DareToMove Motivator to get fresh tips and guidance from the CROF coaches!

You have Successfully Subscribed!