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
Every 2 minutes, for 12 minutes (6 sets) do Back Squats for max unbroken reps in set 6:
Then for time do 21, 15 and 9 of:
Results: Max reps at 185lbs: 9 (maybe 10). Metcon in 10:50 (but Lisa disturbed me halfway through so is only a guess).
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.
Not for time do 3 rounds of the folloeing @ 30kg/65lb, work on mobility for 1-2 minutes between rounds:
Then every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted (CF Invictus workout):
Results: Chose to stick to 110lb/50kg for all rounds instead of increasing weight per round. Good workout, really hard on the forearms since my rowing machine has only one setting, 10.
Taken from two different Crossfit Invictus WODs.
Part A – Every 2 minutes for 20 minutes
Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full snatch.
Part B – Then AMRAP in 5 minutes of
Part C – Rest 5 minutes then AMRAP in 5 minutes of
Results: For part A got up to 115lbs. Reps per round 3,3,3,3,3,3,2,2,1,1. For the two AMRAPS – part B 2 rounds plus 10 Snatches and part C 3 rounds plus 150m Row.