Every 2 minutes for 10 minutes (5 rounds) perform the following complex with bar in the front rack position:
Then do AMRAP in 8 minutes of:
Results: For the AMRAP – 5 rounds plus 8 Deadlifts.
EMOM for 10 rounds do:
For time complete the following:
Results: Part A worked out of around 15-16 KB Swings per round (they only go so fast). Good grip and lower back work. Part B 8:10.
After the killer metcon yesterday decided to just work on strength today.
First do the following every 4 minutes for 24 minutes (6 rounds):
Then do 3 sets of Turkish Getups, 3 reps per set. Increase weight per set but maintain form all the time.
Results: The first part worked very well… got all 8 rep on the bench press, pullups also no problem. For the pistol still needed my heel raised plus 3kg counter weight in my hands, but had plenty of strength. For the last round, was able to use a 8kg kettlebell as counter weight on the side which was doing the work. Made for a more challenging pistol. For the TGUs, used 12kg, 16kg and 18kg (but only could manage 2 reps on the last round).
Tried to do the Crossfit Invictus workout from October 7, but misread it and then thought I needed to modified it because it was not working, which made it even harder (IMHO). My modified version is:
Every 3 minutes for 30 minutes (10 sets) do the following:
Results: Ended up doing a lot of reverse lunges (80 per leg) plus 51 HSPU (10-5-3-8-5-5-5-5-5-5).
Part A: Three rounds of the following sets, rest 2 minutes between sets.
Part B: The do 5 Rounds for time of:
Result: Part B took 14:26