EMOM for 10 minutes
Then this WOD taken from Crossfit New England.
AMRAP in 5 minutes
Rest 5 Minutes then AMRAP in 5 minutes of
Rest 5 Minutes then AMRAP in 5 minutes of
Results: Metcon (excluding buy-in) – 32 reps / 29 reps / 24 reps.
3 rounds
Then AMRAP in 14 minutes of (CF Invicuts WOD from August 29, 2019)
Results: Used 175lbs for the back squats. Metcon – 3 rounds exactly.
Take 15 -20 minutes and work on Gymnastics skills.
Every 2 minutes for 12 minutes (6 rounds)
Then AMRAP in 12 minutes
Results: Continued work on my L-Sit. Strict Press 95-115-120-125-125-125lbs. AMRAP 2 rounds + 58 reps.
Followed the Crossfit Invictus WOD from July 30, 2019. Metcon was a complete fail.
Results: A. Deadlifts 185-210-230-245-265-285lbs. B. Needed to scale better or just give up, only managed two rounds neither within the 6 minutes. Scaled to 45lb DBs from the start, but switched to kipping pullups (not C2B) in the second round. Since I don’t have a Concecpt II scaled my rower to 15 cal in the first round (2:06), 10 cal in the second round (1:33). 7:15, 6:09. Ugh.
After warmup, take 10-15 minutes to work on L-Sit progressions. Single\Double Leg Pike Lift with or without parallelettes.
Did the Crossfit Invictus Performance WOD from July 29, 2019.
Results: Part A – Hang Clean + Clean 95-105-110-115-120-125-130-135lbs. Part B – 2 rounds plus 9 reps. Used 115lbs for the G2OH and FS, subbed Burpees over the Bar for the BJO.