Every minute on the minute for 6 minutes (3 rounds)
Every 3 minutes for 9 minutes (3 rounds)
Then “Chirstine”, 3 rounds for time of
Results: Bench Press 165-185-190lbs. Could only manage 4 reps at 190). Christine 14:43 (4:06/5:07/5:30).
Every 2 minutes for 14 minutes (7 rounds)
Build weight over each round to todays 1RM. Then 3 rounds of
Focus on form and ROM.
Then for time 21-15-9 of
Results: Power Cleans 115-135-145-155-165-170(failed)-155lbs. Metcon 7:36.
Front Squats
Then a shortened version of the CF Invictus WOD from August 6, 2019. Every 4 minutes for 12 minutes
Results:Front Squats @ 115-135-155-185-205lbs. Fro the Metcon, used 50kg/110lbs for all rounds. Finished with 1:10-1:30 rest for each round. Happy with my run times: 1:42/1:39/1:39/1:41.
Based on the Crossfit Invictus Baseline Interval Test from August 5, 2019.
Then not for time
Results: Used Sandbag Thrusters instead of Wallballs. 2:48-3:51-4:37-skipped-4:42-skipped. Don’t know if I am looking forward to the retest. Getting the final Thrusters in within the 5 minutes so that you have time to rest is a major push at the end.
A mashup of a couple of the CF Invictus WODs from the past couple of days.
6 Sets of
Then 3 rounds for time
Results: Push Press 95-105-115-125-135-145lbs. Metcon 15:36. Runs 53-50-51sec.