Based on CF Invictus WOD from 14 July.
Four sets of:
For time:
Results: Cleans 95/115/135/145. Metcon in 14:17.
Continuing Atomic Crossfit week… this one is based on their Bridge Over Troubled Water WOD.
Not for time do
AMRAP in 8 minutes
Keep adding 3 reps until time expires.
Results: For the metcon did 158 reps (round of 21, did 21 KB swings and 12 burpees).
Not for time do 6 rounds of
Rest exactly 3 minutes between lifts. Start round 1 at 50% of what a possible 3RM would be then go up from there…
Then do 2 sets of AMRAP in 7 minutes of:
Rest 3 minutes before starting the second round.
Results: Deadlifts 135/185/225/255/270/275lbs (125kg). For the AMRAPs, set 1 did 6 rounds plus 12 reps, set 2 did 6 rounds plus 9 reps.
Every 4 minutes for 20 minutes (5 rounds), increasing weight per round do 3 sets of:
Try and complete the whole complex without putting the weight down. Increase weight per round.
Rest, then continue with ending weight from last round and continuing to increase weight, every 4 minutes for 16 minutes:
Results: For the Clean Complex 65/75/80/95/100lbs. For the Clusters 105/115/125/130lbs.
Not for time do 5 rounds of
Increase weight per round.
Then for time do Karen, but instead of wall balls do Sandbag thrusters (just because I have neither a ball nor a wall)…
Results: Weights for the split squats were 65/80/95/115/125lb(56kg). Finished Karen in 9:28.