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.
For time do 27-21-15-9 of
Results: 26:06.
Not for time do five rounds of
For time do
Results: Back Squats, finished with 5 x 185lbs. For the metcon, compare to July 27, 2014 workout when the result was 20:30… This time 17:30. Differences were that I substituted Thrusters for Wall Balls and Dips for Ring Dips.
Not for time do five sets of
Then do four sets of
AMRAP in 6 minutes of
Results: For the AMRAP did 4 rounds plus 13 reps.