Take 20 minutes and work up to a heavy
Three sets for max reps of (Inspired by the Crossfit Invictus WOD from November 20.)
Results: Overhead Squats were not good today… struggled to get up to 75lbs. For the Metcon did 55-53-48 reps per round.
Every 2 minutes for 10 minutes
Increase weight each round. Rest 2 minutes, then every 2 minutes for 2 rounds of
Rest 2 minutes between rounds.
Then do 5 rounds of 3 minute AMRAPs, rest 1 minute between rounds, start each round where you ended on the last round (a modified version of a Street Parking WOD):
Results: Strict Press 75-95-105-110-115lbs. Metcon total of 21 rounds plus 1 rep. Excellent metcon, very hard.
| Day | Movement Class | Exercises | Priority |
| Monday | W | Clean | Task |
| Tuesday | W | Snatch | EMOM |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | W | Bench Press Back Squats | Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class | Exercises | Priority |
| Monday | GW | Front Squat Pullups | Task |
| Tuesday | MW | Dumbbell Snatch Box Jump | EMOM |
| Wednesday | M | Run | Task |
| Thursday | MG | Man Makers Toes to Bar Lunges Kettlebell Swings- | Task |
| Friday | – | – | – |
| Saturday | M | Run | Task |
| Sunday | – | – | – |
Take 20 minutes and work on Handstands… free standing handstands, handstand hold, plate walks, etc.
Then AMRAP in 20 minutes
Results: Handstands going OK. Spent most of the time just trying to do a freestanding handstand. Finished with 2 x 30 second handstand hold against the wall. Metcon 3 rounds plus 47 reps.
Not for time do Back Squats
Then Bench Press
Results: Back Squats completed as shown. Failed after 2 reps on the last round of the Bench Press.