Every 4 minutes, for 16 minutes (4 sets):
Then for time do 21-18-15-12-9-6-3 of the following. Between each round do 3 x Pullups.
Results: For the first part used 125lbs/56kg. For the metcon, completed in 17:25.
This is a shorter version of the 500 Kettlebell Swing workout (only 300 swings). For time do 3 rounds of the following:
Results: 34:57.
EMOM for 18 minutes do:
5-4-3-2-1-2-3-4-5 x Single Leg Deadlift @ 100lbs/45kg (5 x Left first minute, 5 x right second minute, 4 x left third minute, etc.)
Then do AMRAP in 8 minutes of:
Results: For the AMRAP did 4 rounds exactly.
Not for time do 5 sets of:
Based on a workout from Crossfit Invictus. Every 4 minutes, for 32 minutes (8 sets) do:
Results: For the front squats did 30kg(65lbs), 48kg (85lbs), 52kg(115lbs), 61kg (135lbs), 61kg. 4 minutes was a long time to wait so if you want, you could increase the Double Unders to 50 (original workout was 250m row). By the end, the 10 push presses were very hard, so be careful shortening it :-).
First solo workout at SRCF, so this one is based on a SRCF workout from April 7…
EMOM for 10 minutes do:
Then do AMRAP in 12 minutes of:
Results: 5 rounds plus 5 Deadlifts and 8 Burpees.
