Inspired by the CF Invictus WOD from Nov 30, 2018.
Front Squats
Rest 2 minutes between rounds. In the last round rest as needed between reps.
Then AMRAP in 12 minutes of
Results: Front Squats at 130-155-170-185-200 / 205-210-215-220lbs/100kg (new 1RM!! 🙂 ). Metcon – a very hard 4 rounds plus 11 reps.
Take 20 minutes and work up to a heavy
Three sets for max reps of (Inspired by the Crossfit Invictus WOD from November 20.)
Results: Overhead Squats were not good today… struggled to get up to 75lbs. For the Metcon did 55-53-48 reps per round.
Every 2 minutes for 10 minutes
Increase weight each round. Rest 2 minutes, then every 2 minutes for 2 rounds of
Rest 2 minutes between rounds.
Then do 5 rounds of 3 minute AMRAPs, rest 1 minute between rounds, start each round where you ended on the last round (a modified version of a Street Parking WOD):
Results: Strict Press 75-95-105-110-115lbs. Metcon total of 21 rounds plus 1 rep. Excellent metcon, very hard.
Take 20 minutes and work on Handstands… free standing handstands, handstand hold, plate walks, etc.
Then AMRAP in 20 minutes
Results: Handstands going OK. Spent most of the time just trying to do a freestanding handstand. Finished with 2 x 30 second handstand hold against the wall. Metcon 3 rounds plus 47 reps.
Every 3 minutes for 21 minutes do Overhead Squats with the following rep scheme
Then AMRAP in 12 minutes (based on “Cold Feet” from CF New England):
Results: For the metcon finished 9 rounds plus 28 reps.