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.
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.
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.