Back from vacation so thought I would start with something long and simple to get back into the swing of things.
Against a running clock for all 3 parts, for time do
Start with 3 rounds of
Then run 5k
Then finish with 3 more rounds of
Results: 35:33
Cash in with 50 x Kettlebell Swings.
Then every 2 minutes for 12 minutes (6 rounds)
Then, for time do 21-15-9 reps of:
Every 3 minutes for 18 minutes do
Then do 4 rounds for time of
Results: For the Rows used, 75/95/105/115/125/135lbs. For the metcon 12:22.
5 rounds of
Rest 2-3 minutes between each set. After last set, rest 2 minutes then do
Then for time do Atomic Crossfit’s Swordfish workout… 9-15-21 of
Results: For the Presses did 95/110/115/125/130lbs then 10 Push Presses at 105lbs. For the metcon: 8:40.
Following the programming from CF Invictus this week with some slight modifications.
Five sets of:
Then do 3 rounds for time of:
Then do one 15 sec work/45 sec rest L-Sit tabata.
Results: For the Bench Press did 155/170/185/195/200lbs. Got interrupted for the metcon so only ended up doing 2 rounds in 8:48. For the L-Sit finished the last 3 tabata sets with bent knees , I thought that was better than drooping legs.