Perform the following 4 set clean complex, try to do unbroken but break if needed. Rest between sets:
AMRAP in 4 minutes of:
Results: For the AMRAP, 1 round plus 13 reps.
Every 4 minutes, for 16 minutes (4 sets):
Then for time do 21-18-15-12-9-6-3 of the following. Between each round do 3 x Pullups.
Results: For the first part used 125lbs/56kg. For the metcon, completed in 17:25.
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 :-).
Spend some time working on Frogstand to Handstand transition.
Then every 3 minutes for 18 minutes (6 rounds) do:
Then do AMRAP in 7 minutes of:
Results: Not much to report on the Frogstands, didn’t make it all the way to Handstand this time. For the clean did 40kg, 50kg, 55kg, 60kg, 65kg (failed on the above knee rep), 60kg. For the AMRAP did 3 rounds plus 10 x DB Snatch.
Not for time do 5 rounds of Split Squats:
Then for time do Grace with modified weight (Rx is 135lbs/62kg) :
Finally do 5 rounds of 15/45 L-Stis.
Results: First round of Grace in 4:22, Second round 2:13. For the first round broke it up into sets of 5 reps each. Second round powered through as fast as possible, taking a break at 15 then at 25 reps. Only needed push press for the last 6 or so.