Every 2 minutes for 12 minutes
Then 5 rounds for time
Results: Deadlifts 210-240-265-240-265-285lbs. Metcon 8:24.
Every 2 minutes for 6 minutes, work up to a heavy load
For max complete rounds, every 2 minutes
Then 2 rounds
Results: Back Squat 185-195-205lbs. Metcon round 7 (got up to 28 reps in round 8).
Using an empty bar, 3 rounds of
Rest as needed between rounds
Take 20 minutes and work up to a heavy
Then 3 rounds for time
Results: C&J – 175lbs. Metcon 13:31. Handstand Pushups were really weak, could only manage sets of 3 unbroken. Also, would have been about 60 seconds faster but was attacked by a giant playful Berner Sennenhund who thought running with me would be more fun than going for a walk with his person.
Four rounds of
Then for total reps/calories 4 rounds of 30 seconds work / 30 seconds rest of the following:
Results: Deadlifts 225lbs. Metcon Row x 16 – Mt Climbers x 132 – Sandbags x 25 – Pushups x 65 – Total 238.
Crossfit Invictus WOD from October 22, 2019.
Every 2 minutes for 10 minutes do Bench Presses
Then every 3 minutes for 9 minutes
Then AMRAM in 5 minutes of
Burpee Box Jump Over
Then every 2 minutes for 12 minutes do Weighted Pullups
Results: For the Bench Press got up to my old 1RM 215lbs, failed at 220lbs. Metcon 54 reps.