Taken from the CF Invictus workout from November 3.
Warm up with
Then four sets of
Then AMRAP in 10 minutes of
Results: For the metcon, 4 rounds plus 27 reps.
Taken from CF Invictus WOD from November 2.
Take 15-20 minutes to work up to a heavy
Then 5 rounds for time
Results: For the deadlifts got up to 255lbs. For the metcon 17:55.
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Front Squats | Task |
| Tuesday | W | Bench Press V-Ups |
EMOM |
| Wednesday | W | Squat Cleans | Task |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Clean and Jerk | Task |
| Tuesday | GM | Pushups Pullups Russian Twist Goblet Squats |
Time |
| Wednesday | – | – | – |
| Thursday | M | Run | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
Worked for a full hour only on Squat Cleans, modifying based on how I felt. Started with a moderate weight and worked on form. Once I felt good with that, I started adding weight to get to a heavy load. So what is shown below is the results of my session.
Warm up with 3 rounds of the following, start with empty bar and increase weight
Then 3 rounds for form resting as needed between rounds. Think medicine ball clean but with a bar. Try not to pull the bar, rather drop below the bar after full extension.
Then 4 rounds working to a heavy load
Results: See above.