EMOM for 18 minutes do:
5-4-3-2-1-2-3-4-5 x Single Leg Deadlift @ 100lbs/45kg (5 x Left first minute, 5 x right second minute, 4 x left third minute, etc.)
Then do AMRAP in 8 minutes of:
Results: For the AMRAP did 4 rounds exactly.
Part A: Not for time do 5 rounds of:
Part B: Then do two rounds of a 20/10, 4 minute tabata, rest 4 minutes between rounds:
Part C: Then for time do 3 rounds of:
Results: Part C in 11:29.
Not for time do 5 sets of:
Then, do the following (taken from Crossfit Invictus WOD from April 16).
Part A – Complete as many rounds and reps as possible in 6 minutes of:
Rest 4 minutes, and when the clock reaches 10:00 complete the following…
Part B – Complete as many reps as possible in 6 minutes of:
Rest 4 minutes, and when the clock reaches 20:00 complete the following…
Part C – Complete as many reps as possible in 6 minutes of:
Results: For the Back Squats did – 61kg (135lbs), 84kg (185lbs), 89kg (195lbs) x 3. Part A – 2 rounds plus 10 Pullups and 10 Push Press. Part B – 17 Burpees. Part C – 30 Pushups
Not for time do 5 sets of:
Based on a workout from Crossfit Invictus. Every 4 minutes, for 32 minutes (8 sets) do:
Results: For the front squats did 30kg(65lbs), 48kg (85lbs), 52kg(115lbs), 61kg (135lbs), 61kg. 4 minutes was a long time to wait so if you want, you could increase the Double Unders to 50 (original workout was 250m row). By the end, the 10 push presses were very hard, so be careful shortening it :-).
For time do 21-18-15-12-9-6-3 of:
Results: 17:32 (Ave HR 169 / Max HR 190!!). If you consider my max heart rate is 208 – 0.7 (50) = 172, I exceeded it by 18 bpm. In 2014 for the same workout, but not RX I did it in 19:45.