Take 20 Minutes and work up to a heavy
Then AMRAP in 10 minutes
Results: Deadlift ended with 290lbs/132kg with rep scheme 5-5-4-4-3-2-1-1. Metcon 6 rounds plus 10 reps (should have gone heavier on the deadlifts).
5 rounds of
Then for time do “Jackie” with some slight changes (mostly because I didn’t remember it right :-P)
Results: Bench Press 115-135-170-185-195lbs (only 4 repos at 195lbs). Metcon 9:14
Five sets of
Then AMRAP in 7 minutes of
Then EMOM for 12 minutes rotate through each station (3 rounds of each).
Results: Power Cleans 95-115-125-130-135 (used strict press for the first two three rounds then push press for the rest). AMRAP 6 rounds plus 3 reps
Five sets of
AMRAP in 14 minutes
Results: Squat Cleans 95-115-135-140-145. AMRAP – Exactly one round… had to push hard to get that last pullup finished before the time ran out!
Taken from the CF Invictus workout from November 3.
Warm up with
Then four sets of
Then AMRAP in 10 minutes of
Results: For the metcon, 4 rounds plus 27 reps.