Every 2 minutes for 12 minutes
Then, based on a Crossfit Invictus WOD, for total reps, EMOM for 15 minutes
Results: Front Squat 145-165-175-185-195-205-215-135lbs.
After all of the cleans and overhead squats this week, giving my shoulders a break.
Alternating for each round, 16 rounds of 45 seconds work 15 seconds rest
Then every 3 minutes for 15 minutes (5 rounds)
Results: First part was good, tried to keep consistent number of reps per round but didn’t count overall. RFE Split Squats – 65-80-95-110-115lbs.
Continuing my quest to improve my OHS/Squat Snatch, this is the third week in a row of doing one or the other.
4 sets of the following (taken from Kari Pearce’s post on Instagram)
Then 3 rounds of
Then every 2 minutes for 12 minutes
Then for total calories/reps do 8 rounds of 20 seconds work / 10 second rest Tabata for each of the following, rest 2 minutes between
Results: Core workout was really good. Overhead squats worked well, I even completed 3 reps at 95lbs since the first one was so good :). Tabata 1 – 23 calories, Tabata 2 – 83 reps.
Four rounds of
Then for total reps/calories 4 rounds of 30 seconds work / 30 seconds rest of the following:
Results: Deadlifts 225lbs. Metcon Row x 16 – Mt Climbers x 132 – Sandbags x 25 – Pushups x 65 – Total 238.
Every 3 minutes for 21 minutes (7 rounds)
First 5 rounds
Last 2 rounds
3 rounds of standard Tabatas (8 rounds 20 seconds work/10 seconds rest)
Results: Erased the results before I recorded them here but think I got up to 205lbs for the Bench Press, 20 and 16 Plyo Pushups. L-Hang with bent knees.