Not for time do 3 rounds of the folloeing @ 30kg/65lb, work on mobility for 1-2 minutes between rounds:
Then every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted (CF Invictus workout):
Results: Chose to stick to 110lb/50kg for all rounds instead of increasing weight per round. Good workout, really hard on the forearms since my rowing machine has only one setting, 10.
Take 20 minutes or so to do 5 sets of the following complex:
Increase weight each set to the working weight for the next part.
Then, every 3 minutes for 15 minutes (5 sets) do the following:
Results: Got up to 135lbs/63kg in the first part so for the second part used 110lbs/50kg.
Do 2 sets of:
Then do the metcon part of Atomic Crossfit Burrittooooo – Every 6 minutes for 18 minutes… 3 sets:
Results: Used 18kg for the TGU. For the metcon each took: Set1 – 3:50, Set2 – 4:10, Set3 – 4:45 (kind of took it easy on the last set 🙂 )
Warm up with 3 rounds of:
Then every 2 minutes for 16 minutes (4 rounds of each) do:
Then do the same 2 minute model but for:
Results: Stuck to the full reps for all rounds. No metcon today.
Do 5 sets of:
Then , every 90 seconds, for 30 minutes rotate through each station (5 sets of each):
Then for time :
Results: Maxed out on all of the second part each round except the handstand pushups. For the HSPU got 8 in the first round then 5 per round after. Rowed 500m in 2:01.