Not for time do 5 rounds of
For time
Results: For the back squats – 115/145/165/185/195lbs (88kg). For the metcon 16:54 (sandbag made it very challenging for only 55lbs)
Another CF Invictus inspired WOD which I improved on.
5 rounds of
Cash out with 200 Double Unders for time.
Results: For the Deadlifts, started with 205lbs/93kg for rounds 1 – 3 then increased to 220lbs/100kg for the last 2 rounds. Completed all 7 reps of Deadlifts and Dips in each round. Had to drop to 12 Pushups in the 3rd round. Completed the Double Unders in 4:44.
Every 2 minutes for 6 minutes (three sets) do
Then every 2 minutes for 6 minutes do
Then every 2 minutes for 6 minutes do
Between each round take 8-10 minutes to setup for the next set and to warm up for the lift (Bench Press, Back Squat, Deadlift). Warmed up for each of the lifts with 5 rounds of 5 reps of increasing weight to get up to the working weight.
Results: Did all 8 reps for each set, except in the first round, so could have gone up with the weight for the Back Squats and Deadlifts. Nice workout after the killer workout from last weekend :-).
Crossfit mainsite WOD from 2013….
For time do
Then 5 rounds of
Then
Results: 17:45. Good shoulder workout. 20kg Dumbbells are a lot harder than a 40kg bar (would have probably finished in half the time)!
Not for time do five rounds of
For time do
Results: Back Squats, finished with 5 x 185lbs. For the metcon, compare to July 27, 2014 workout when the result was 20:30… This time 17:30. Differences were that I substituted Thrusters for Wall Balls and Dips for Ring Dips.