Warm up with 3 rounds of
Then every 2 minutes for 20 minutes do the following increasing weight each round (taken from Atomic Crossfit “The Right Stuff”)
AMRAP in 10 minutes of
Results: For the Squat Clean got up to 140lb. For the AMRAP, 3 rounds plus 6 reps.
For quality, every 90 seconds for 18 minutes ( 6 rounds total ) do each set (90 seconds per set):
Then do AMRAP in 20 minutes of:
Results: Rowing distance is a result of my rower only providing distances in 0.1 mile increments so 320m is 0.2 miles :-p. For the metcon did 5 rounds plus 320m row.
Yesterday’s and today’s workouts based on Crossfit Invictus workouts from earlier this week.
Part A – AMRAP in 4 minutes of
8 x Deadlifts @ 155lbs/70kg
8 x Strict Pull-Ups
Part B – Rest 4 minutes, and then AMRAP in 4 minutes of
8 x Burpee Box Jump-Overs
8 x Dips
Part C – Rest 4 minutes, and then AMRAP in 4 minutes of
8 x Ground to Overhead @ 95 lbs/43kg
8 x Strict Toes to Bar
Results: Part A – 3 rounds, Part B – 3 rounds plus 8 reps, Part C – 2 rounds plus 15 reps (did snatches for this one. If you do clean and press you may want to use heavier weight).
Every 90 seconds for 30 minutes (5 rounds of all stations, 90 seconds per station) do:
Results: Station 1 – 12/10/8/8/6 reps per round, Station 2 – full distance each round, Station 3 – 10 reps each round, Station 4 – 20 reps each round
For quality do 3 rounds of the following:
AMRAP in 10 minutes of:
Then not for time do:
30 x Barbell Situps
Results: For the metcon did 4 rounds plus 20 KBS.