Not for time do 5 rounds of
For time
Results: For the back squats – 115/145/165/185/195lbs (88kg). For the metcon 16:54 (sandbag made it very challenging for only 55lbs)
I took the first part from CF Invictus. The idea is to do each clean in the set as an individual movement so that you can put the bar down, reset and then do the next for a total of 4. This way you can concentrate on form and maybe higher weights than if you did it without rest between the reps. Increase weights per set.
Every 4 minutes, for 20 minutes (5 sets) of:
Then not for time do 5 sets of desdlifts with the following reps per set
Results: Disappointed with the cleans since I only got up to 155lbs/70kg. For the Deadlifts got up to 275lbs/125kg for the last set (all the weight I have right now).
Every 4 minutes for 20 minutes do:
For time do two rounds of:
Rest 4 minutes between sets.
Results: For HSPU did 13-10-10-7-6. For the Metcon I forgot what I wrote :-/ and did two 5 minute AMRAPS instead of everything for time. So ended up doing 38 reps in the first round and then 28 reps in the second round.
Ring work, 5 rounds of the following starting with feet on floor but fully extended in a false grip hang. Try to jump as little as possible for the transition. Raise rings each round if possible.
Then do an AMRAP in 14 minutes of:
Results: For the metcon die 3 rounds plus 31 reps (got up to 3 Power Cleans).
Part A: Not for time do Deadlifts with the following rep scheme, scale weight as appropriate:
Part B: First do AMRAP in 4 mins, rest 3 minutes, then do AMRAP in 6 minutes, rest 3 minutes, then do the complete set for time (taken from Atomic Crossfit’s When Pigs Fly):
Results: Set 1 made it to 3 Wall Balls, Set 2 made it to 10 DUs at the bottom, Set 3 finished in 8:32. 136kg is a PR for Deadlifts.