Inspired by the Crossfit Invictus WOD from today.
3 rounds of
Rest 2 minutes between rounds.
Then every 2 minutes for 10 minutes
Then 3 rounds for time of
Results: Front Squat 155-175-185lbs for the first part then 195lbs for the second part. Metcon 16:21.
Every minute on the minute for 6 minutes (3 rounds)
Every 3 minutes for 9 minutes (3 rounds)
Then “Chirstine”, 3 rounds for time of
Results: Bench Press 165-185-190lbs. Could only manage 4 reps at 190). Christine 14:43 (4:06/5:07/5:30).
Every 2 minutes for 14 minutes (7 rounds)
Build weight over each round to todays 1RM. Then 3 rounds of
Focus on form and ROM.
Then for time 21-15-9 of
Results: Power Cleans 115-135-145-155-165-170(failed)-155lbs. Metcon 7:36.
Front Squats
Then a shortened version of the CF Invictus WOD from August 6, 2019. Every 4 minutes for 12 minutes
Results:Front Squats @ 115-135-155-185-205lbs. Fro the Metcon, used 50kg/110lbs for all rounds. Finished with 1:10-1:30 rest for each round. Happy with my run times: 1:42/1:39/1:39/1:41.
After warmup, take 10-15 minutes to work on L-Sit progressions. Single\Double Leg Pike Lift with or without parallelettes.
Did the Crossfit Invictus Performance WOD from July 29, 2019.
Results: Part A – Hang Clean + Clean 95-105-110-115-120-125-130-135lbs. Part B – 2 rounds plus 9 reps. Used 115lbs for the G2OH and FS, subbed Burpees over the Bar for the BJO.