For quality take 8 minutes for each of the three (24 minutes)
Then for time:
Results: Wanted to run but it was too cold (-16C air temp/-27C with the wind) so decided to stay indoors and row instead. L-Sit 90 seconds, Supermans 3 min, L-Hang 90 sec. Row 29:35.
Another one inspired by Crossfit Invictus. Every 2 minutes for 14 minutes do the following increasing weight each round until the last set
Then do five rounds for time of:
Results: For the first part worked up to 205lbs. Set 3 weight was 155lbs. Did 13 reps in set 7. The Metcon took 11:52.
Taken from two different Crossfit Invictus WODs.
Part A – Every 2 minutes for 20 minutes
Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full snatch.
Part B – Then AMRAP in 5 minutes of
Part C – Rest 5 minutes then AMRAP in 5 minutes of
Results: For part A got up to 115lbs. Reps per round 3,3,3,3,3,3,2,2,1,1. For the two AMRAPS – part B 2 rounds plus 10 Snatches and part C 3 rounds plus 150m Row.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | . | – |
| Tuesday | G | Handstand Work | Task |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | WG | Bench Press Strict Press Dips |
Task |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | MG | Double Unders Goblet Squats |
Task |
| Wednesday | W | Deadlift Power Clean Front Squat Push Press |
Tabata |
| Thursday | M | Pullups Pushups Situps Run |
Task |
| Friday | – | – | – |
| Saturday | WG | Pullups Toes to Bar Dumbbell Clean Lunges |
Time |
| Sunday | – | – | – |
AMRAP in 12 minutes of
2 rounds of
Then, 2 rounds of
Results: Scaled the dumbbells from 22.5kg to 16kg and and the bar muscle ups to pullups. Finished exactly 4 rounds (one pass through the whole thing) for a total of 136 reps.