Every 2 minutes for 18 minutes do
Then do AMRAP in 10 minutes of
Results: I was only able to do the first part because I was interrupted. For the front squats, my max was 200lbs so used 150lbst.
I have been relying on CrossFit Invictus for WODs lately. Here is another one which seemed to fit well into my routine.
Take 15-20 minutes to build to today’s 1-RM Power Clean.
Then for time:
Results: For the 1RM got up to 170lbs/77kg (5 x 65lbs, 5 x 95, 5 x 115, 3 x 135, 3 x 155, 1 x 165, 1 x 170). For the metcon, used 135lbs/61kg and finished in 12:53.
Did this format before and seemed to work…
Part 1: Complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Part 2: Then complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Part 3: Then complete as many rounds and reps as possible in 7 minutes of:
Results: Part 1 – 3 rounds plus 20KBS and 7 Deadlifts. Part 2 – 5 rounds plus 5 SDLHP. Part 3 – 3 rounds plus 5 Cleans.
Not for time
Then take 10 minutes and prepare for next part with 3 rounds of each movement working on mobility and form:
Then for time do 3 rounds of
Results: For the bent rows did: 95lbs, 105lbs, 115lbs, 125lbs, 135lbs. For the metcon took 5:25.
Not for time do 3 rounds of:
Then for time do:
Rest 5 minutes, then for time do:
Results: Snatches – 2:35. Clean and Jerk (Push Press) – 4:29.