5 rounds of
For time
Results: Hang Cleans 80-95-105-115-125lbs (pretty much same as last time). Metcon 9:42.
CF Invictus WOD from Feb 15, 2018.
Take 10 minutes and work on Overhead Squats
Every 2 minutes for 20 minutes
Then AMRAP in 8 minutes
Results: Overhead Squats got up to 65lbs. Snatch complex 75-80-95-95-100-100-105 AMRAP 4 rounds plus 1 rep
2 rounds, resting as needed between rounds
Then 5 rounds of
The goal is to pick weights so you can go unbroken. Rest 2-3 minutes between rounds. Then using the heaviest weight from the last round do 2 rounds of
Also resting 2-3 minutes between rounds.
Results: Turkish Getups used 18 and 20kg. Strict press 65-75-80-95-100lbs then max effort 8 and 8 reps.
5 rounds
3 rounds for time
Results. Back Squat 115-135-155-170-195. Metcon 11:26 (I originally thought 6 rounds would be good, but dropped it to 3 when I felt how hard it was… keep going if you feel it is too easy 🙂 ).
Taken from Atomic Crossfit’s Crazy Nights WOD.
Starting with an empty bar, warm up with 3 rounds of
Then every 90 seconds for 15 minutes (10 rounds) complete:
Work up to a heavy set.
Take 5 minutes to warm up deadlifts, then AMRAP in 8 minutes:
Results: For warm up did 45-65-80lbs. Then 95-105-115-120-125-130-135-140-145-150lbs. Metcon 4 rounds plus 2 reps.