Warm up with 3 rounds of
Then every 2 minutes for 20 minutes do the following increasing weight each round (taken from Atomic Crossfit “The Right Stuff”)
AMRAP in 10 minutes of
Results: For the Squat Clean got up to 140lb. For the AMRAP, 3 rounds plus 6 reps.
Every 2 minutes, for 12 minutes (6 sets) do Back Squats for max unbroken reps in set 6:
Then for time do 21, 15 and 9 of:
Results: Max reps at 185lbs: 9 (maybe 10). Metcon in 10:50 (but Lisa disturbed me halfway through so is only a guess).
Taken from two different Crossfit Invictus WODs.
Part A – Every 2 minutes for 20 minutes
Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full snatch.
Part B – Then AMRAP in 5 minutes of
Part C – Rest 5 minutes then AMRAP in 5 minutes of
Results: For part A got up to 115lbs. Reps per round 3,3,3,3,3,3,2,2,1,1. For the two AMRAPS – part B 2 rounds plus 10 Snatches and part C 3 rounds plus 150m Row.
Not for time do 5 sets of:
Then do AMRAP in 7 minutes of:
Rest 3 minutes then do another AMRAP in 7 minutes of:
Results: For the first AMRAP did 4 rounds plus 6 reps. For the second did 5 rounds plus 2 reps.
AMRAP in 20 minutes of:
Results: I’ve done this workout twice before back in 2014 (11 sets plus 10 reps and 14 sets plus 10 reps) but those times used only 40kg and did some strength work before. This time as shown above did exactly 15 sets (pushed hard to get the last 5 burpees).