Five rounds of
Rest as needed between rounds.
Then for time
Results: Bench Press with 50lbs per hand, pullups with 25lbs. Metcon used 25lbs Dumbbells for the Thrusters – 6:56.
Every 2 minutes for 14 minutes (7 rounds)
Build weight over each round to todays 1RM. Then 3 rounds of
Focus on form and ROM.
Then for time 21-15-9 of
Results: Power Cleans 115-135-145-155-165-170(failed)-155lbs. Metcon 7:36.
A mashup of a couple of the CF Invictus WODs from the past couple of days.
6 Sets of
Then 3 rounds for time
Results: Push Press 95-105-115-125-135-145lbs. Metcon 15:36. Runs 53-50-51sec.
After warmup, take 10-15 minutes to work on L-Sit progressions. Single\Double Leg Pike Lift with or without parallelettes.
Did the Crossfit Invictus Performance WOD from July 29, 2019.
Results: Part A – Hang Clean + Clean 95-105-110-115-120-125-130-135lbs. Part B – 2 rounds plus 9 reps. Used 115lbs for the G2OH and FS, subbed Burpees over the Bar for the BJO.
3 rounds for form and full range of motion
For time 21-15-9
Results: Metcon 7:54