This was inspired by a couple of CF Invictus WODs which I mashed up and modified into what is below.
Every 2 minutes for 16 minutes (8 rounds)
Then 4 rounds for time of
Results: This turned out to be a really good workout. Back Squats at 200lbs. Metcon in 9:20.
Inspired by the Crossfit Mainsite WOD from December 12, 2018.
3 rounds for time
5 rounds of
Results: Didn’t warm up much since the metcon is basically a warmup. Finished the Metcon in 5:27. Deadlifts 115-135-165-185-220.
Hotel WOD… AMRAP in 3 minutes, repeat for 5 rounds resting 60 seconds between rounds
Then one 4 minute tabata (work 20/ rest 10 x 8 rounds)
Results: 5 rounds plus 3 reps, 5 rounds, 5 rounds, 4 rounds plus 11 reps, 4 rounds plus 9 reps.
Crossfit mainsite WOD from December 8.
3 rounds for time
Results: 13:23.
Inspired by the CF Invictus WOD from Nov 30, 2018.
Front Squats
Rest 2 minutes between rounds. In the last round rest as needed between reps.
Then AMRAP in 12 minutes of
Results: Front Squats at 130-155-170-185-200 / 205-210-215-220lbs/100kg (new 1RM!! 🙂 ). Metcon – a very hard 4 rounds plus 11 reps.