Every 3 minutes for 10 minutes
Then take 15 minutes and work up to a heavy
Then AMRAP in 12 minutes
Results: Clean and Jerk (Push Press) – 135-145-155-165-175lbs. Metcon 5 rounds plus 3 reps.
Taken from the Crossfit Invicuts WOD from September 14, 2019.
For time
Immediately followed by 5 rounds of
Immediately followed by
Results: Total time – 27:10. 800m runs – 3:49 and 4:23.
Took this workout from CF Invicuts’ WOD from May 20.
3 rounds of
Then 1 round of
Then Fran… 21-15-9 of
The two rounds of
Results: For the Cluster round used 95-115-125lbs. Fran 5:27. I scaled Fran since the Women’s weight is only 65lbs and most Women Crossfit Athletes can back squat 100+lbs more than me.
Start with 3 rounds of
Then do 3 rounds of
1.1.1 Clusters
Over all 6 rounds, keep increasing weight to work up to a slightly higher weight than needed for the next round.
Then for time
Results: For the clusters ended up with 115lbs. For the metcon finished in 13:25.
Part A – Do 3 rounds of the following
Rest 3 minutes then repeat for 3 total sets increasing weight each time
Part B – Then 6 rounds, rest at least 2 min between tounds
Work up to a heavy weight.
Part C – Then 1 round
Results: Part A 65-75-80lbs. Part B 80-95-105-115-125-135. Part C with 110lbs.