Every 2 minutes for 16 minutes (8 rounds)
Increase weight slowly since there are a lot of rounds ending at a heavy weight in the last set.
Then using 80% of the weight of the last set do 3 sets of
Then do 5 rounds for time
Results: For the Strict Presses 80-95-105-115-125-130-135-140lbs (1 rep only in the last round). Used 115lbs for the second part. For the Metcon 7:56.
Took the deadlift part from the CF Invictus WOD from July 25.
5 rounds
Rest 2-3 minutes between sets.
Then 3 rounds for time of
Results: Deadlifts 155-185-205-225-255lbs. Metcon in 12:17.
I was looking to do Bench Presses and found this as today’s WOD on CF Invictus.
Every 3 minutes, for 18 minutes (6 sets) do Bench Press
The five rounds for time of:
Results: Bench Press 160-185-200-185-150-150lbs (1RM is around 205lbs). For the Metcon 18:40.
3 rounds for time
Results: 22:51. Nice 20 minute or so cardio workout when time is limited. Based on a workout from Atomic Crossfit: Temple of your Dreams. Same idea but 4 RFT and Pullups, not strict T2B so if you have the time, throw in another round.
Start with 3 rounds of
Then do 3 rounds of
1.1.1 Clusters
Over all 6 rounds, keep increasing weight to work up to a slightly higher weight than needed for the next round.
Then for time
Results: For the clusters ended up with 115lbs. For the metcon finished in 13:25.