Part A – Handstand work. EMOM for 10 minutes do
Then for time do 500 Double Unders, every minute on the minute do
Results: Finished metcon in 11:45. 125 unbroken DUs in first round!
AMRAP in 20 minutes of:
Results: I’ve done this workout twice before back in 2014 (11 sets plus 10 reps and 14 sets plus 10 reps) but those times used only 40kg and did some strength work before. This time as shown above did exactly 15 sets (pushed hard to get the last 5 burpees).
Not for time do 6 sets of deadlifts increasing weight each set
Rest as needed between sets.
Then do “Christine” three rounds for time of:
Results: 80% is 240lbs/110kg so stopped there. Bodyweight is around 72kg. Did the metcon in 13:58.
Every 2 minutes for 18 minutes do
Then do AMRAP in 10 minutes of
Results: I was only able to do the first part because I was interrupted. For the front squats, my max was 200lbs so used 150lbst.
I have been relying on CrossFit Invictus for WODs lately. Here is another one which seemed to fit well into my routine.
Take 15-20 minutes to build to today’s 1-RM Power Clean.
Then for time:
Results: For the 1RM got up to 170lbs/77kg (5 x 65lbs, 5 x 95, 5 x 115, 3 x 135, 3 x 155, 1 x 165, 1 x 170). For the metcon, used 135lbs/61kg and finished in 12:53.