Warm up to a heavy working weight with 3-4 sets of:
Then every 3 minutes, for 15 minutes (5 sets):
Then Amrap in 10 minutes of:
Results: For the strict shoulder press used 125lbs/57kg. For the AMRAP did 7 rounds plus 11 Box Jump Overs.
Not for time do Back Squats with the following rep scheme.
Then every 2 minutes for 2 rounds do
Then do “Annie”, 50-40-30-20-10 of
Results: Added my back squat weights above. For the round of 10 used 175lbs/80kg. Finished Annie in 8:56.
Not for time do 5 sets of:
Increase weight each round working up to the weight for the next part (so don’t try and get to a 3 rep max).
Then two sets of the following, rest 3 minutes between sets:
Then do AMRAP in 12 minutes of:
Results: For the Front Squats did 65, 95, 115, 125, 135lbs. For the AMRAP did 3 rounds plus 10 Burpees, 15 Thrusters, 10 RRows. 75lbs Thrusters is a killer weight, heavy enough to be hard but not too heavy that I couldn’t do the first round unbroken.
Not for time do 6 sets of deadlifts increasing weight each set
Rest as needed between sets.
Then do “Christine” three rounds for time of:
Results: 80% is 240lbs/110kg so stopped there. Bodyweight is around 72kg. Did the metcon in 13:58.
Not for time, resting as needed, do 6 rounds of the following, increase weight per round
Then, also not for time and resting as needed between rounds, do 3 rounds of:
Finally do AMRAP in 12 minutes of (taken from CF Invictus):
Results: For the first part started with an empty bar then did, 65, 75, 80, 95, 95lbs. For the second part did 95, 105 and 115lbs. For the AMRAP did 3 rounds plus 50 reps with snatches @ 80lbs/36kg for the G2OH.