Was in Richmond Virginia last week and dropped into West End Crossfit. It was just a 5 minute walk from my hotel, really nice people, great workouts.
AMRAP in 20 minutes
Results: This one played to my strengths… 554 reps (16 rounds plus 10 reps).
A mashup of the CF Invictus Strength WOD from 10/2/2019 with a Street Parking Metcon from September 28 on Instagram.
Every 2 minutes for 20 minutes
Then AMRAP in 10 minutes of
Results: Short but effective workout. Bench Press 115-125-135…-195-205lbs. Glad I went with the heavier weight for the Metcon. StreetParking’s goal was 7 rounds, ended up with 8 rounds plus 28 reps.
Took 20 minutes to work on Snatches and Overhead Squats.
Then AMRAP in 20 minutes
Worked on only nose breathing, so kept a pace which did not require me to start breathing through my mouth. Lisa has been trying the same in her workouts. More information on this blog: Rethink Your Breahing.
Results: Overhead Squats and Snatches went well. Even got to a Squat Snatch at 75lbs. Metcon 2 rounds plus 400m/25 KBS.
Three rounds of
Then the CF Invictus WOD from today…
Take 20-30 minutes to work up to a heavy Deadlift.
Then AMRAP in 8 minutes of
Results: Got up to 295lbs/134kg Deadlift. Metcon 4 rounds plus 8 reps (104 reps total).
CF Invictus WOD from September 20, 2019.
Every 3 minutes for 15 minutes @ 80% of 1RM.
Then AMRAP in 12 minutes of
Results: Used 175lbs for the bench press. Metcon 4 rounds plus 14 reps.