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SLEEP & WEIGHT LOSS

Find A Way
These two pictures are a year apart. I joined Inveniam with some pretty basic goals in mind: lose the baby weight, and get skinny. I had no idea what crossfit even was, I just wanted to lose weight. Quiet honestly I was disappointed at first that I wasn't lo...

1/30/2017

The schedule this week will change to reflect the open schedule. Open workouts will be performed on Friday and Monday. Tuesday and Saturday will be flush days.

A. Back Squat 3, 3, 3, 3  @85% rest 3 min


B. Open 15.4 AMRAP8


3 HSPU
3 Cleans 185/125

6 HSPU
3 Cleans 185/125
...

1/23/2017

A. Back Squat 3, 3, 3, 3  @80% rest 3 min


B. 4 Sets

7 Pull-up + 5 CTB + 3 Bar MU
50 DU
15 HSPU
rest 3 min

C. "Karen"
150 Wall ball 20/14


rest 10 min

D. AMRAP10
10 Power Snatch 75/55
10 Bar Facing Burpees

E. Z1

15 Min AB 

1/16/2017

A. Back Squat 3, 3, 3 rest 3 min


B. 3 Sets

7 Pull-up + 5 CTB + 3 Bar MU
50 DU
15 HSPU
rest 3 min

C. 50 Wallball 20/14
25 TTB
15 Clean 135/95

rest 12-15 min

D. Row 1k
15 Burpees over erg afap 

E. Z1

15 Min AB 

A. Back Squat Work up to a 1rm
rest 3 min

B. Back Squat NME Test
use 85% of A 
1 AMRAP set @30X1


C. Weighted Pull-up 1rm

D. "Diane"

21-15-9

Deadlift 225/155
HSPU

E. 1-2-3-4-5-6...15
Unbroken Wall-balls 20/14

EMOM 5 burpees

start w/ wall-balls 
drop the ball between sets
if...

A. Back Squat 3, 2, 1 @20X1
rest 3 min

B1. Weighted pronated pull-up 2, 2, 2 @1111

rest 60 sec

B2. Weighted Dip  2, 2, 2@21X1

rest 60 sec

C. EMOM16

1. 6 DL @225/155

2. 50 DU

D. AMRAP10

10 Wallball 20/14

10 Pull-up

10 Box jump over 24"/20"

10 TTB
 

E. 1-2-3-4-5-6-7-8-9-10
UB CTB

F. Z...