3 rounds for time (CF Invictus workout from December 30)
Results: Finished in 14:35 but totally messed it up… just rested the 3 minutes instead of doing the Dumbbell Hold and Burpees :-p. Probably will redo it or something similar sometime next week. Try it as prescribed and see how it goes.
Another CFI inspired workout…
Four sets of
Then for time
Results: LUnges 65-75-95-105lbs. Presses 14-16-18-18kg. Metcon 11:04
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | W | Hang Power Cleans | EMOM |
| Friday | GW | Back Squats Weighted Pullups |
Task |
| Saturday | G | Muscle Up Progressions | Task |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Run | Task |
| Wednesday | – | – | – |
| Thursday | MGW | Power Cleans Kettlebell Swings Toes to Bar Double Unders |
Task |
| Friday | M | Row Thrusters Burpees |
Time |
| Saturday | G | Pullups Ring Dips Russian Twist Knee Tucks |
EMOM |
| Sunday | – | – | – |