Every 2 minutes for 6 minutes, work up to a heavy load
For max complete rounds, every 2 minutes
Then 2 rounds
Results: Back Squat 185-195-205lbs. Metcon round 7 (got up to 28 reps in round 8).
Every 3 minutes for 15 minutes (5 rounds)
Every 6 minutes for 24 minutes (4 sets)
Results: Squat Cleans 95-115-125-135-145lbs. Metcon 3:43-3:53-3:48-3:40. Probably would have been better to have used only 5 minutes instead of 6 per round since over 2 minutes rest was probably too much.
Every 2 minutes for 12 minutes (6 rounds)
Then for max reps, every 2 minutes for 24 minutes (4 rounds of each), inspired by today’s CF Invictus WOD.
Results: Strict Press – 115/125/135/140/145/150lbs (failed at 150). 80% of 145lbs comes to 115lbs so used that weight for the metcon. Total reps per round – 10/10, 50/8, 15 – 10/10, 50/8, 15 – 10/9, 50/8, 10 – 10/9, 50/8, 10.
Adapted version of the CF Invictus Workout from August 16, 2019. Adapted since I don’t have space to do full ring or bar muscle ups so this should help to maintain the strength and skill needed.
Every 2 minutes for 18 minutes
For the MU transitions, do the first of the 3 progressions shown in this video. Don’t cheat on the false grip, undoubtedly the most important part of the muscle up.
Then EMOM for 20 minutes (4 rounds of each)
Results: For the first part, the transitions worked well, did about 5-6 per round. The handstand walks went very well 18 steps in one secton (10 in one direction 8 back). L-Sits with bent knees. For the second part Row 8/8/7/7, HSPU 10/8/6/5, Pullups 3/3/2/2, Dips 12/12/12/8.
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.