For quality, every 90 seconds for 18 minutes ( 6 rounds total ) do each set (90 seconds per set):
Then do AMRAP in 20 minutes of:
Results: Rowing distance is a result of my rower only providing distances in 0.1 mile increments so 320m is 0.2 miles :-p. For the metcon did 5 rounds plus 320m row.
Yesterday’s and today’s workouts based on Crossfit Invictus workouts from earlier this week.
Part A – AMRAP in 4 minutes of
8 x Deadlifts @ 155lbs/70kg
8 x Strict Pull-Ups
Part B – Rest 4 minutes, and then AMRAP in 4 minutes of
8 x Burpee Box Jump-Overs
8 x Dips
Part C – Rest 4 minutes, and then AMRAP in 4 minutes of
8 x Ground to Overhead @ 95 lbs/43kg
8 x Strict Toes to Bar
Results: Part A – 3 rounds, Part B – 3 rounds plus 8 reps, Part C – 2 rounds plus 15 reps (did snatches for this one. If you do clean and press you may want to use heavier weight).
Every 90 seconds for 30 minutes (5 rounds of all stations, 90 seconds per station) do:
Results: Station 1 – 12/10/8/8/6 reps per round, Station 2 – full distance each round, Station 3 – 10 reps each round, Station 4 – 20 reps each round
Every 2 minutes, for 12 minutes (6 sets) do Back Squats for max unbroken reps in set 6:
Then for time do 21, 15 and 9 of:
Results: Max reps at 185lbs: 9 (maybe 10). Metcon in 10:50 (but Lisa disturbed me halfway through so is only a guess).
For quality do 3 rounds of the following:
AMRAP in 10 minutes of:
Then not for time do:
30 x Barbell Situps
Results: For the metcon did 4 rounds plus 20 KBS.