Five rounds of
Rest as needed between rounds.
Then for time
Results: Bench Press with 50lbs per hand, pullups with 25lbs. Metcon used 25lbs Dumbbells for the Thrusters – 6:56.
Scaled version of the Crossfit Invictus WOD from August 12, 2019.
Every 8 minutes for 32 minutes (4 rounds)
Results: Really hard workout. For the full Metcon – 6:15 / 6:30 / 7:15 / 7:40. Run times – 1:41 / 1:44 / 1:54 / 2:04.
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.
Wasn’t excited about the workout in the program, so decided to make my own.
Deadlift
Rest 2 minutes between sets.
Then “The Chief” with Pullups. Against a 3 minute running clock AMRAP of
Repeat for a total of 5 sets, picking up where you left off for each. Rest 60 seconds between sets.
Three sets of
Results: Deadlifts 135-155-205-195-220-240-255-275. Metcon 22 rounds plus 2 Pullups.
Start with two 4 round 30/10 Tabatas
5 rounds
Go heavy for this one since it is only 3 reps.
Then a scaled version of the 2019 Games Qualifier Workout #1.
3 rounds
Results: SL Deadlift 95-115-135-145-150lbs/68kg. Only have one bar so doing both Deadlifts and Overhead Squats for the metcon did not work, was a very tough workout anyway. Metcon: 16:56.