Followed the Crossfit Invictus WOD from July 30, 2019. Metcon was a complete fail.
Results: A. Deadlifts 185-210-230-245-265-285lbs. B. Needed to scale better or just give up, only managed two rounds neither within the 6 minutes. Scaled to 45lb DBs from the start, but switched to kipping pullups (not C2B) in the second round. Since I don’t have a Concecpt II scaled my rower to 15 cal in the first round (2:06), 10 cal in the second round (1:33). 7:15, 6:09. Ugh.
After warmup, take 10-15 minutes to work on L-Sit progressions. Single\Double Leg Pike Lift with or without parallelettes.
Did the Crossfit Invictus Performance WOD from July 29, 2019.
Results: Part A – Hang Clean + Clean 95-105-110-115-120-125-130-135lbs. Part B – 2 rounds plus 9 reps. Used 115lbs for the G2OH and FS, subbed Burpees over the Bar for the BJO.
Followed the Crossfit Invictus Performance WOD from July 25, 2019.
Results: Back Squats 165-185-215-185-185-185lbs. Metcon 11:56 (3:16, 4:15, 4:31). Subbed Sandbag Thrusters @ 30lbs for the Wallballs.
Crossfit Invitcuts WOD from July 24, 2019.
Take 15 minutes and work on L-Sit Progressions.
Then E5M for 20 minutes (4 rounds).
Results: L-Sits are still a work in progress. Metcon 3:48 (1:43 run), 3:53 (1:45 run), 4:08 (1:50 run), 4:48 (1:51 run)
Based on the Crossfit Invictus WOD from July 23, 2019.
E2M for 6 minutes
E2M for 6 minutes
E2M for 8 minutes
Then E5M for 15 minutes
Results: Strict Press 115-125, Push Press 125-135-140, Split Jerk 145-150-155-160lbs. Metcon 3:20 (1:52 row), 3:40 (2:02 row), 3:58 (2:06 row).