Every 3 minutes for 15 minutes
Then against a 10 minute running clock do
Immediately followed by AMRAP of
Results: For the Rows 95/105/110/115/125lbs. For the metcon 8 rounds plus 3 reps.
Take 20 minutes and work up to a heavy 1RM Backsquat
Taken from the CF Invictus workout “The Chief.”
AMRAP in 3 minutes of the following. Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Results: Really good workout. Ended up with a new 1RM on the backsquat of 225lbs (102kg). Used the following rep scheme 5 x 115, 5 x 135, 3 x 155, 3 x 185, 2 x 205, 2 x 210, 1 x 220, 1 x 225. For the metcon did 18 rounds exactly.
Do 5 rounds of
Then AMRAP in 12 minutes of
Results: Nice workout. For the AMRAP double unders were working so ended up with 1 round plus 112 reps.
Atomic Crossfit’s Meet at the Bar WOD.
First warm up with 3 rounds of
Then spend 15-20 minutes working up to heavy Front Squats with the following rep scheme, rest as needed between sets.
Then AMRAP in 5 minutes of
Rest 3 minutes then AMRAP in 5 minutes of
Results: For the front squats got up to 200lbs (115/145/165/185/195/200). For the metcon – 7 rounds plus 4 reps then 4 rounds plus 14 reps.
Not for time do 3 rounds of
Then AMRAP in 12 minutes of
Results: 6 rounds plus 1 rep :-).